Difficulty Level: Red (Moderate)

Goals

Dad: Work obliques, hip flexors, upper quads, and abdominals all in one bang.

Sidekick: Develop jump timing and coordination.



Movement

Lie on your back with your legs at a 90 degree bend. Hold sidekick above you with your hands on either side of his abdomen. His body should be parallel to yours.

Crunch upward and twist to one side until sidekick’s feet touch the floor.

Maintaining your crunch, complete the repitition by twisting to the other side until sidekick’s feet touch the floor again.

Complete 8-10 slow and steady repititions.



Tips

Involve sidekick in the movement by having him push off the floor on either side. Carry sidekick’s momentum in a slow and controlled arc.

As with all crunches, do not lead with your neck and shoulders, but pretend there’s a rope attached to the center of your sternum pulling you upward.

For an added challenge, combine this exercise with the Sling a Nipper Ab Ripper, completing your twist with a second sidekick atop your shins.



Safety


Have sidekick push against your wrists to cushion the impact of your hands on his belly.













Video: Dadiator One Take Wonder, Abatron