The crunch begins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis. The hands can be behind or beside the neck or crossed over the chest. Injury can be caused by pushing against the head or neck with the hands.
2. With just a slight bend in your knees, raise your feet about 6 inches off the floor, keeping your head neutral and your eyes forward. This is both the start and finish position of each rep.
3. Slowly curl your upper body off the floor one vertebra at a time. As you curl up, your shoulder blades should move farther off the floor as your raise your chest and shoulders toward the ceiling.
4.At the same time, bend your hips and knees to raise your knees toward the ceiling.
5. At the top of the move, the lower portion of your glutes should curl off the floor as your quads and torso come together to form a tight “V.” Exhale at this top position.
6.Hold the peak-contracted position momentarily while squeezing your abs, then return in the same deliberate manner, stopping short of your feet and hands touching the floor.
1.Stand with feet about shoulder width apart.
2.Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time.
3.Step forward with your left foot into a lunge position.
4.Be sure to keep your knee over your left foot; don't twist at the knee.
5.From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched. (Think of pointing to the left from your belly button).
6.Maintain a slow and controlled movement throughout the exercise.
7.Slowly move your arms to center and step forward with the opposite foot and twist to the other side.
8.Continue the movement for about ten steps.
9.Complete 2 sets