Knee in & Out Crunch

Knee-In-and-Out Crunch

Positioning

1. Start by lying flat on your back on a comfortable surface, such as a yoga mat.
2. Extend your arms straight above your head with palms facing each other.
3. Raise your legs off the ground, bending at the knees to form a 90-degree angle, with your feet together. Your thighs should be perpendicular to the floor.

Movement

1. Inhale and engage your core.
2. As you exhale, pull your knees towards your chest while simultaneously raising your upper body off the ground. Your arms should reach towards your feet in a hugging motion.
3. Hold this position for a brief moment, feeling the contraction in your abdominal muscles.
4. Inhale as you slowly lower your upper body back to the ground and extend your legs away from you, keeping them just above the floor without touching it.
5. Repeat the movement by exhaling to pull your knees back in towards your chest and inhaling to extend them out again.
6. Aim for 10-15 repetitions, maintaining control throughout the movement.

Tips

- Keep your back flat against the mat during the exercise.
- Focus on using your core to perform the movement rather than swinging your legs.
- Ensure your movements are slow and controlled to maximize effectiveness and minimize injury risk.