1. Lie flat on your back together with your feet flat on the bottom, or resting on a bench together with your knees bent at a ninety degree angle. If you're resting your feet on a bench, place them 3 to four inches apart and purpose your toes inward in order that they bit.
2. currently place your hands gently on either aspect of your head keeping your elbows in. Tip: do not lock your fingers behind your head.
3. whereas pushing the little of your back off within the floor to higher isolate your abdominal muscles, begin to roll your shoulders off the ground.
4. still push down as onerous as you'll be able to together with your lower back as you contract your abdominals and exhale. Your ought toers should return up off the ground solely concerning four inches, and your lower back ought to stay on the ground. At the highest of the movement, contract your abdominals onerous and keep the contraction for a second. Tip: concentrate on slow, controlled movement - do not cheat yourself by using momentum.
5. once the one second contraction, begin to return down slowly once more to the beginning position as you inhale.
6. Repeat for the counseled quantity of repetitions.
Variations: There are several variations for the crunch. you'll be able to perform the exercise with weights, or on high of an exercise ball or on a decline bench.
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