IT 11 The 10 Second Crunch MRPS

Lay on your back with your knees bend and your feet flat on the floor.

Tuck your chin to your chest, contract your abdominals until your shoulder blades leave the floor and hold for 10 seconds.

This can be done with your arms across your chest, lightly grasping your head or arms held over the head.

Lay on your back with your arms along your sides and your legs bent so your knees form a 90 degree angle... your feet are in the air.

Simultaneously extend your feet straight up as you contract your abdominal muscles and reach up to touch your feet with your hands.

Hold for 1 second, return to the starting position and repeat. The pace should be slow and controlled.

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