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Abdominal Crunches

Abdominal Crunches

Lie on your back on the floor with your knees bent about 90 degrees. Keep your feet at the same width apart as your hips.

Curl up and forward so that your head, neck and shoulder blades lift off the floor. Make sure you’re not pulling your head forward with your hands. If your chin is making contact with your chest, the abdominal muscles aren’t being used in the exercise. Do not just drop back to the ground. The negative portion of this exercise is extremely effective.

The difficulty of this exercise depends on where you place your hands. The hardest position is above your head at arms-length, then beside your head, then across your chest, then straight down between your legs or at your sides. Start with the easiest first then progress to the other positions, as you get stronger.

You can also do the abdominal crunch from side to side (twisting) to target the obliques to a larger degree as well.  Also known as Criss-Cross Ab Crunches.

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