Fitness Tools

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How to perform the exercise

1. Lie flat on your back, with your feet on the floor and your knees bent.

 

2. Extend your arms out on both sides. With your lower back and shoulders flat on the floor, raise your feet into the air, keeping your legs and feet close together.

 

3. Next rotate your legs to the right side as far as you can.

 

4. Once you have lowered your legs as close to the floor as you can, return them to center body position.

 

5. Repeat this lowering your legs to the left side. That’s one rep.

 

6. Repeat this exercise for one minute

 

Remember:
  • Control your movements to avoid injury
  • Form is important

Knee drops work your abdominal muscles, as well as your obliques. They also help strengthen your core.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_message style=”rounded”]CAUTION: If you’re a beginner, or not in optimal shape for exercise, start slowly! Consult a physician before starting a new exercise regimen.[/vc_message][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Exercise Tips

  • Never jerk your body when doing this exercise.
  • Squeeze your abs when working out to maximize the effects of this exercise.
  • Start slow, you will build endurance over time.

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How to perform the exercise

1. Begin your first rep by lying flat on your back, knees bent feet flat on the floor, and the heels of your feet only a few inches from your buttocks.

 

2. Bring your hands to your temples with palms out, and elbows out from the body.

 

3. While exhaling, bring your shoulder blades off the ground fairly quickly, until you feel an intense pressure in your rectus abdominus muscles. Do not jerk your shoulders up.

 

4. Hold for a two to three second count, then slowly release.

 

5. Start the next rep when your head and shoulders are just about to touch the ground.

 

Remember:
  • Crunches are not full sit-ups
  • Form is important

Crunches have been proven to be one of the most effective exercises to target the abs and obliques. The being said, adding crunches to your ab workout is a must. However, if you’re not using the proper form when doing crunches, you won’t see the results you expect.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_message style=”rounded”]CAUTION: If you’re a beginner, or not in optimal shape for exercise, start slowly! Consult a physician before starting a new exercise regimen.[/vc_message][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]

Exercise Tips

  • Never jerk up on your neck and head when doing crunches.
  • Keep your chin pointed upward.
  •  Squeeze your abs when lifting off the floor, and on the way down.
  • Start slow, you will build endurance over time.

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Variations

  1. The bicycle crunch, is a variation of the standard crunch and is also very effective for targeting abdominal muscles.
  2. Another popular variation of the crunch is the reverse crunch because it works all of the major muscles in the abdomen.

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