Watch this excellent video exercise - Your feet are at a 45 degree angle, back is flat, hands over your chest, neck relaxed and move the body up, then down and repeat.
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We are now going to work on your abdominals, your whole area here. Cathy is going to be forming the abdominal crunch. It’s an excellent exercise, a lot of people perform it incorrectly. If you’re starting for the first time, I really want you to do this right. Your feet are with a 45-degree angle, you are flat on the ground, you want to make sure that you are not arching your back at all. Then, what I want you to do is put your hands over your chest and then all you are going to do, keeping your neck relax, is bring the body up, bring the torso up, it’s only 2 to 4 inches. It’s not a lot. You are contracting the abdominals. Don’t contract automatically. You’ll come down. You are trying to not to let the shoulders hit the floor as you come down because we want to keep tension on the abdominals. If when you first start, it is difficult and you need to rest for one second or one-one-thousandth count, that’s okay. Remember this is all about progressing naturally. So, you will come up and down and up and down. Notice how Cathy’s head is straight. She’s not bending it. Her eyes are focus on the sky because if not, what she’ll tend to do is pull her whole body forward. It’s not a long range of motion. Now, the second way to do this is to place your fingertips lightly on the sides of your head. Very good. Just like that, so you are not grabbing it. And, just do the same movement. I like these two ways of performing them. You will see a lot of people put their hands behind their head which I don’t like it at all and I’ll show why. Go ahead Cathy. Push your hands behind your head. Crunch up. The tendency is to pull on the neck and the head and I see a lot of people doing that. It’s not about forcing your way up. It’s about contracting the abdominals and always making sure that the head and the neck are nice and relaxed. Now, let’s perform 12 repetitions. Ready! 1,2,3 breathing naturally, she’s contracting the abdominals, perfect form, eyes focus upwards, excellent form. And again, if you have to stop and wait quickly at the bottom because it’s your first start, then that’s okay. If you can’t to the 12 repetitions, you can break them out. Try to do 3 or 4, rest a few seconds, do 3 or 4 more. You don’t have to do them all at once. If 12 repetitions is too much, try for 6 repetitions. I want to make this works for you. The name of the exercise is the Abdominal Crunch. I really like you to practice this one. Strong abdominals are very, very important in everything that we do.