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Abdominals Crunches

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This is the most commanly used abdominal exercise in the gym today. Crunches are super isolation exercises for the entire rectus abdominis as well as the intercostals
How to do:

1. Lie flat on your back and place your calves on a flat bench seat. Your hamstrings should be perpendicular to the floor.

2. Place your hands behind your head with fingers interlaced together.

3. Perform the following movements simultaneously:
a. Pull your hips from the floor using your lower abdominal muscles.
b. Raise your shoulders and back from the floor using your upper abdominal muscles
c. Force your shoulders in moving them toward your hips
d. exhale hard

4. Hold the contracted position for a slow count of 1-3
seconds.

5. Keep repeating this movement until fatiqued.

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