86 MUSCLE & FITNESS JUNE 2016
BECKFORD SAYS: “Start with
your back and feet flat on the
floor. Hold a medicine ball
between your knees and place
your hands on both sides of your
head. Bring your head and knees
toward each other at the same
speed while keeping your lower
back flat on the floor. Pause at
the midpoint before returning
to the start position, and
maintain tension on the abs at
all times. This targets the entire
midsection, but having the ball
between your knees means itengages the lower abs more by
putting extra tension on them
during the negative part of the
rep. The slower you perform this
exercise the harder and more
effective it becomes.”MEDICINE
BALL CRUNCH
(Ball between knees)
Shred your midsection