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Morning Lift: Core / Legs Volume 3


Crunch (Cross Leg)

Target Muscles: Rectus abdominis (mainly the upper part)

Starting Position:

1. Lie flat on your back either on the floor or on an abdominal bench with  your knees bent over your hips and one leg crossed so your ankle is just below your knee

2. Place your hands lightly by the sides of your head (or across your  chest if you are a beginner).

3. Press your lower back to the floor or bench.

The Movement:

1. Use your abdominal strength to raise your head and shoulders from  the floor or bench. You should only come up about 10 cm and your  lower back should remain on the floor.

2. Hold in this contracted position for a count of two.

3. Let your body uncurl slowly back to the starting position.

Tips:

• Focus on moving your ribs towards your hips.

• Do not pull your head with your hands ­ keep your elbows out and  relaxed.

• Exhale as you contract your abdominals.



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