start by sitting on the ground with legs lengthened out in front of hips then lay down on your back stretching arms back behind shoulders keeping your back flat contract your core then lift your arm head neck and shoulders off the ground while also lifting up your legs to crunch with your abs your legs should lift to form around a 45 degree angle and arms just stretch towards your feet then continue to repeat the same lowering and lifting sequence when lowering legs and arms back down to the ground between the crunch it's easy to let your muscles relax which can cause your back to arch try to keep your back and core tight throughout the entire move maintaining constant stabilization a common mistake is to move too fast by using momentum during the lift in the crunch VF should be a slow and controlled as possible by going slower with more concentration on form you'll use more muscles in your core and be able to go deeper into your transverse abdominus for maximum benefit and strengthening back and core be sure to keep your hips even during the lift and not Peter off to one side maintaining balance helps to keep the focus of the exercise and the abdominal scales see it can be made easier by keeping your legs on the ground having your lower body stable and grounded you can strengthen the muscles in your core and still perform the exercise by lifting up arms head neck and shoulders upwards until you're ready to lift up your legs scales by alternating legs this move will be a little less intense begin the V up in the same way you would the regular version but when lifting up head neck and shoulders only bring one leg up towards your middle like crunching lower arms and legs back down to the floor then repeat the list with the other leg continue to move with each leg separately lifting and lowering advanced after listing arms up toward seats hold the crunch and Paul's hands forward maintaining a tight core continue deep breath in and out while reaching towards toes and maintain a strong back without rounding your spine this will challenge your lower abdominal muscles and balance you .
Video Description:
Make your ab time count by perfecting this full-body crunch!
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