Band Kneeling Crunch

Setup: Anchor a resistance band at a high point on a sturdy object or gym equipment such as a rig. Kneel down with your back to the anchor point, and grab the band with both hands. Position your hands near the sides of your head with elbows bent.

Execution: Begin with your torso upright, your spine neutral, and your core engaged. In a controlled motion, flex your waist and bring your torso down towards your knees, allowing the resistance from the band to assist this crunching motion. Keep your hands by the sides of your head throughout the movement. Crunch forward as much as you comfortably can, focusing on contracting your abdominal muscles.

Returning: In a controlled manner, return to the starting position with your torso upright by extending at the waist. Remember to keep the movement smooth and controlled.

Breathing: Exhale as you crunch downwards. Inhale as you return to the starting position.

Tips: Do not rely on the momentum to perform the crunch; the movement should be led by the abs exerting force. Avoid jerking motions or pulling with your arms – they should not be doing the work. Vary the resistance of the band for progressive training. Make sure the band is securely anchored to avoid it snapping back.

Perform the recommended number of repetitions and sets according to your fitness level or workout routine. Always ensure proper form to avoid injury and to get the most benefit from the exercise.

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