Your arms should be above your head.
Floor crunches with legs flat.
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To avoid straining your neck do not fully support your head in your hands.
Start with the crunch i and or the crunch ii.
Using your core muscles lift the upper part of your body.
Lift your arms off the floor and extend your legs out.
Repeat it for 8 15 times.
Straighten both the knees lifting the feet towards the ceiling.
Here s how to combine these types of crunches and create an amazing ab workout for women.
The foundational exercise is the standard crunch performed face up with your feet flat on the floor and your knees bent.
You can do dozens of bent leg crunch variations including crunches on your back with your feet in the air on your side with your back on an exercise ball or with your legs in motion.
Do 2 3 sets of 10 repetitions.
Raise your left leg toward your chest and extend your right leg straight as if you were pedaling a bike.
Follow this progression to work your way up to the more challenging crunches we discuss today.
Make sure not to strain your neck.
Add bicycle crunches to your ab workout.
Straight leg crunches duration.
Take a 15 sec break between.
Start on your back with your knees bent and feet flat on the floor.
To do this crunch lie flat on your back with your knees propped up.
Crunches with feet perpendicular to the floor.
If you want more resistance you can keep your legs straight out.
Your legs should be at a 90 degree angle to the floor.