Crunch & Twist

Twist Crunch Instructions

Starting Position

1. Lie flat on your back on the exercise mat with your knees bent. Your feet should be flat on the ground, about hip-width apart.
2. Place your hands lightly behind your head, keeping your elbows wide and your chin away from your chest to maintain neck alignment.

Movement Instructions

1. Engage your core by pulling your navel towards your spine. This activates your abdominal muscles.
2. As you exhale, lift your upper body off the mat by curling your shoulders towards your pelvis. Be sure to keep your lower back pressed against the mat.
3. While lifting your torso, twist to the right by moving your left elbow towards your right knee, engaging your oblique muscles.
4. Hold the top position for a brief moment, feeling the contraction in your abs and obliques.
5. Slowly lower your upper body back down to the starting position while inhaling.
6. Repeat the movement, this time twisting to the left, bringing your right elbow towards your left knee.
7. Continue alternating sides for the desired number of repetitions (start with 10-15 reps on each side).

Tips

- Avoid pulling on your neck; use your core to lift your body instead.
- Keep your movements controlled and deliberate to maximize muscle engagement and avoid injury.
- If you feel any strain in your neck or back, modify the movement or reduce the range of motion.