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Full Crunches

  1. Lie flat on your back with your knees and the soles on your feet flat on the floor.
  2. Now place your hands lightly on either side of your head keeping your elbows in. Do not lock your fingers behind your head. 

  3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor while simultaneously moving your legs towards your torso as you roll your pelvis backwards and you raise your hips off the floor. 

  4. Hold the contraction for a second when your upper body and lower body are at their closest before returning your shoulders and feet towards the floor.

  5. Repeat for the recommended amount of repetitions.

Tips: 

  • Focus on slow, controlled movement - don't cheat yourself by using momentum.

Alternative Exercises for Full Crunches

  • V-Sit Ups 

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