in Abs Exercise

Main Muscle Worked: Abs

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Crunches - Exercise Guide

Step 1

Lie down on your back with your feet secured flat on the ground and your knees bent 90 degrees. Position your feet 3-4 inches apart with your toes pointed inward so they meet.

Step 2

Position your hands on the side of your head while keeping your elbows in. Tip: Keep your fingers unlock at the back of your head.

Step 3

Press the small of your back against the floor to better separate your abdominal muscles. This will be your initial position.

Step 4

Keep pushing down as hard as you can with your lower back and stretch your abdomen and exhale. Make sure to lift your shoulders about 4 inches from the floor while keeping your lower back down. Contract your abdominals at the peak of the movement, and hold for a second. Tip: Concentrate on gradual and controlled motion, and avoid any momentum.

Step 5

Slowly go back to the initial position after one second contraction and inhale.

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