This low-intensity exercise strengthens your abdominals by elevating your feet as you lift your upper torso.
Method One of Four:
Getting in the Starting Position
1Make sure to give your limbs enough space when placing the down.
2Lie down on the floor with your back on the floor and your legs propped up on the at a right angle. Get closer to the ball if you don't feel stable, or position the ball directly against a wall.
3Place your hands behind your head (fingers unclasped) and tighten your abs to straighten out your spine (there should be no space between the curved part of your spine and the floor). Inhale as you hold this neutral position.Advertisement
Method Two of Four:
Performing the Exercise
1Exhale and lift your shoulders so that your chest gets closer to your hips. Your head should remain aligned with your neck as you gently lift your upper body off the floor. Make sure not to strain your neck or shoulders as you raise yourself up; your abs should be doing most of the work.
2Inhale again and return to neutral position. As soon as you shoulder blades are resting on the floor, begin lifting your upper body toward your knees once again. Continue doing these crunches for the recommended number of reps.Advertisement
Method Three of Four:
1To make this exercise more challenging you can do the crunch movement while stretching your arms out behind you past your head, holding one hand in the other.
2You can also hold a dumbbell in your hands to make it a little more difficult to raise yourself up, which will intensify the workout for your abs. Make sure that your abdominal muscles are strong enough to comfortably support the extra weight of the dumbbell so that you don't put unwanted stress on your lower back or shoulders.Advertisement
Method Four of Four:
Things You Need
- Exercise ball (make sure the size of the ball is suitable to your height)
- Dumbbells (optional)
- Towel (optional)
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