- : Always consult a physician before attempting to do any exercise or exercise plan.
- Step 1: Lie on your back Lie flat on your back on a mat or a comfortable place on the floor.
- TIP: For extra comfort and support use an exercise ball to do your crunches.
- Step 2: Bend your knees Bend your knees 90 degrees. Your feet should be flat on the floor, shoulder-width apart.
- Step 3: Fold your arms Fold your arms across your chest. Your fingers should slightly touch your ears.
- TIP: Avoid placing your hands on the back of your neck. Placing your hands on the back of your neck can cause neck strain.
- Step 4: Roll yourself up Slowly roll yourself up towards your knees. Only bring your shoulders 4 to 6 inches off of the floor. Your lower back should stay pressed against the mat.
- TIP: Lower your shoulders Pretend that you are trying to push your lower back into the floor as you roll up. Keeping your lower back on the floor will help ensure proper form.
- Step 5: Tighten your abdominal muscles Tighten your abdominal muscles for one second at the top of the motion.
- Step 6: Lower your shoulders Slowly lower your shoulders back to the starting position, exhale, and you are on your way to a six pack.
- FACT: Approximately one in 40,000 babies are born without abdominal muscles, a disorder known as Prune Belly Syndrome.
You Will Need
- Exercise ball (optional)