How to do a crunches

Setup:

1. Lying position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Hand placement: Place your hands lightly behind your head with fingers interlaced, or cross your arms over your chest.

The Lift:

1. Initiate: Engage your core and exhale as you lift your shoulder blades off the floor, keeping your lower back in contact with the mat.
2. Peak contraction: Briefly hold the crunch at the top, focusing on squeezing your abs.
3. Controlled descent: Inhale and slowly lower your upper back down to the starting position.
4. Reset: Breathe and prepare for the next repetition.

Tips:

• Focus on the abs: Think about pulling your ribcage towards your hips rather than your head towards your knees.
• Avoid momentum: Use slow, controlled movements to truly work the abdominal muscles.
• Variations: Experiment with bicycle crunches, or reverse crunches for additional challenge.