Crunches

Lie on your back with your feet flat on the floor or on a bench. Bend your knees at a 90 degree angle. If you are using a bench, place your feet 8-10 cm apart and put your toes together. Put your hands behind your head, elbows pointing inward. Tip: do not close your fingers at the back of your head. Press your lower back to the floor to isolate the work of the abdominal muscles. This will be your starting position. As you exhale, begin the twist by lifting your shoulders off the floor, pressing your lower back into the floor as hard as you can. The shoulders should be no more than 10 cm off the floor, and the lower back should remain pressed to the floor at all times. At the end of the movement, tighten your abdominal muscles as much as possible and take a short pause. Tip: Focus on slow, controlled movement. Do not help yourself with jerks or pushes. After a pause while inhaling, slowly return to the starting position. Complete the required number of repetitions. Variations: There are many variations of twists. You can do this exercise with free weights, on a ball, or on an incline bench.