The basic abdominal crunch exercise works wonders with the abs, the gut muscles.
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So this the basic abdominal crunch and obviously it focuses on the abdomen, the gut muscles here. What I am going to show you doesn't work for hip flexures, because I am not lifting my hips or my back all the way up, I am just lifting the upper portion of my back off the ground. So to do this correctly lie flat, doesn't matter so much whether your legs are flat or your knees are bent, the basic gist of this is you support the neck and some people clamp like this to give themselves a little bit more support, I just hold it like this and all we want is you to lift your shoulder blades off the ground and then come back. So for me I have pretty good flexibility in my back, I can get all the way up to here but it is not necessary. Some people are just able to get to here and that's enough of a lift to them. So the basic gist if I were to do five of these would be nice controlled movement, and that's it.