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Abdominal Crunches

Purpose of this exercise: TO DEVELOP THE UPPER AND LOWER ABS

The abdominal muscles can get a tremendous workout by moving through a tiny range of motion. Crunches have been found to be extremely effective and place much less strain on the back.

Technique

1.	Lie on your back on the floor with the knees bent at 90 degrees and the lower legs supported on a bench.
2.	Place hands by the head, lift the shoulders off the ground by flexing the trunk towards the knees while keeping the the lower back on the ground.
3.	The entire trunk flexion motion is approximately 8-10 inches.
4.	Exhale on the way up and tense the abdominals for 2-4 seconds when at the top of the movement.
5.	Slowly lower body until you are lying flat in the starting position.

CAUTIONS!!

•Doing crunches with the hands behind the head could injure your neck.
• Having the legs unsupported (lifted) places excessive strain on the intervertebral disks.

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