A bodyweight abdominal exercise performed with the hips externally rotated and the soles of the feet together. The leg position changes the usual crunch setup while emphasizing the rectus abdominis and obliques.
Lie flat on your back with your knees bent and feet flat on the floor.
Bring the soles of your feet together and let your knees fall outward, forming a diamond shape with your legs.
Place your hands behind your head with elbows wide, or cross them over your chest.
Engage your core by drawing your navel towards your spine.
Exhale as you lift your head, shoulders, and upper back off the ground in a controlled crunching motion.
Pause briefly at the top of the movement, squeezing your abdominal muscles.
Inhale as you slowly lower back to the starting position without letting your head touch the ground.
Repeat for the desired number of repetitions.
Keep your chin slightly tucked to avoid straining your neck during the crunch.
Focus on using your abdominal muscles to lift rather than pulling on your neck or head.
Ensure that your lower back remains in contact with the floor throughout the exercise.
Control the movement both on the way up and down to maximize muscle engagement.
Breathe out as you crunch up and inhale as you return to the starting position.
If you feel discomfort in your neck, try placing a small towel under it for support.
Loading…