Groin Crunch

1. Lie down on your back on a comfortable surface, ensuring your head, neck, and spine are in a straight line.

2. Bend your knees and place both feet flat on the floor close to your buttocks.

3. Let your knees fall together to one side so that the side of one knee is touching the floor. Ensure that your hips remain square and your upper body stays flat on the ground.

4. Place both hands lightly behind your head or cross your arms over your chest, keeping your elbows wide.

5. Engage your core by pulling your belly button towards your spine.

6. Initiate the crunch by lifting your upper body off the floor, while rotating slightly towards the upward-facing knee.

7. Hold the crunch position for a second, focusing on contracting your abdominal muscles and the groin muscles of the leg with the knee touching the floor.

8. Slowly lower your upper body back to the starting position.

9. Complete the desired number of repetitions before switching to let the other knee fall to the opposite side and repeating the exercise to ensure balanced muscle development.

Remember to breathe out as you perform the crunch and breathe in as you return to the starting position. Avoid pulling on your neck and instead focus on using your core muscles to lift your torso.