Standing Double Crunch

Standing Double Crunch (Plyometrics)

Starting Position:
1. Stand up straight with your feet shoulder-width apart.
2. Keep your core engaged and your back straight.
3. Raise both arms straight up overhead, keeping them close to your ears.

Movement Instructions:
1. From the starting position, bring your knees up toward your chest while simultaneously bringing your elbows down to meet them.
2. Focus on squeezing your core as you draw your knees and elbows together.
3. Ensure your feet stay off the ground during the upward movement.
4. Return to the starting position by lowering your arms and legs back to the original stance.
5. Repeat the movement in a controlled manner, maintaining your balance and posture throughout.

Tips for Beginners:
- Start slow to understand the movement.
- Focus on engaging your core muscles for better stability.
- If jumping is difficult, you can perform the movement without the plyometric jump by lifting the knees and elbows in a controlled manner without leaving the ground.
- Gradually increase speed and intensity as you become more comfortable with the exercise.