Pause at the top, and return to start and repeat. Bring your opposite arm and leg towards each other, keeping your lower back pressed into the mat. Lay on your back with one leg extended and the other knee bent. Pause at the top, then lower down to repeat. Reaching hands up, lift your shoulder blades off the mat and reach for your ankles (or toes). Keep a slight bend at the knee and your feet neutral. Lay on your back with feet extending up towards the ceiling. Lower your hips first and then shoulders. Lift your shoulder blades off the mat and then using lower abs, lift the hips off the mat (feet will come up off floor too). Lay on your back with hands behind head, soles of the feet together, and knees pointed out. Keeping the lower back pressed into the mat, lift up from the chest so shoulder blades come off the mat without losing form. Your arms are extended overhead like you’re going to dive into the water (biceps behind ears). Engage your core to “curl” knees into the chest. Keep your head and shoulders on the mat the entire time. Lay on your back, feet off the ground and hands by your side with palms down, and knees at a 90-degree angle. If going for reps instead of time, complete all your reps for each exercise, then rest for 10 to 15 seconds before moving on to the next exercise. But if you’re more advanced, you can complete 20 or more reps of each exercise. If you’re new to core routines, keep the repetitions on the lower end of the 10 to 20 range and really focus on your form. You can also do this workout using repetitions as your guide. How to do it: Perform each exercise for 50 seconds, followed by a 10-second recovery. (If you have a history of back issues, get cleared by your doctor before starting this or any new exercise routine.) Here are eight ways to get started-put them together in one core-smoking circuit that will leave you drenched. Plus, working your core from all angles helps to stabilize your spine and keep your lower back healthy, which gives you the power you need to cycle uphill or crush those 100-mile rides. “The value of a ‘crunch’ exercise is that there are so many different ways you can vary, which gives you a great opportunity to change up your routine,” says Atkins, C.S.C.S. Then, you’re ready to reap the core-building benefits of the variations out there. Once you can master this move, you should be able to progress safely, without straining your neck or lower back. Pause at the top-your shoulder blades should be lifted off the ground with your spine staying long-and lower back down. Then, slowly lift your chest towards the ceiling. To get a better feel of the connection between your lower back and the mat, Atkins recommends using a yoga block in between your knees when you’re doing the basic crunch.
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