Core Exercise: The Crunch

Exercise: The Crunch
Equipment: No equipment
Movement Type: Core
Body Focus: Core

Start this exercise on your back on a mat with your knees bent, feet flat on the floor, and heels 12 - 18 inches from your tailbone. Place your fingertips on the temples, squeezing your shoulder blades together and pulling your elbows back without arching your lower back. This elbow position should be maintained throughout the exercise. Align your head with your spine, only allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.
Exhale, contract your abdominal and core muscles and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. The movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck). Your feet, tailbone and lower back should remain in contact with the mat during the whole movement. Continue curling up until your upper back is lifted off the mat, hold this position briefly.
Inhale and slowly lower your torso back towards the mat controlled keeping your feet, tailbone and lower back in contact with the mat.