1. Starting Position:
- Lie flat on your back on a comfortable surface, such as a mat.
- Bend your knees and bring your feet together, allowing your knees to fall outward to the sides, resembling a frog's posture.
- Extend your arms straight out above your head, keeping them in line with your shoulders.
2. Engage Your Core:
- Tighten your abdominal muscles, drawing your navel toward your spine. This will help stabilize your torso.
3. The Crunch Movement:
- Inhale deeply.
- As you exhale, lift your upper body off the ground by engaging your core.
- Simultaneously, bring your arms forward while keeping them straight, reaching towards your feet.
- Your head, shoulders, and upper back should come off the ground, while your lower back remains in contact with the mat.
4. Hold the Position:
- Hold this position for a count of 2 to 5 seconds, maintaining tension in your core and holding your arms forward.
- Keep your legs in the frog position throughout the movement.
5. Return to Starting Position:
- Slowly lower your upper body back to the mat while inhaling.
- Bring your arms back above your head to return to the starting position.
6. Repeat:
- Perform 10 to 15 repetitions for beginners. As you become more comfortable, you can increase the number of reps or the duration of the hold.
Tips:
- Focus on controlled movements rather than speed to maximize effectiveness.
- Make sure to keep your neck relaxed and avoid excessive strain.
- Modify the hold duration based on your fitness level; start with shorter holds if necessary.
