IT 13 Punch Up Crunch MRPS

Lay on your back with your knees bent, feet flat on the floor and your arms at the sides of your chest with clinched fists.

Contract your abdominals and tuck your chin to your chest so that your shoulder blades leave the floor... this should only be a few inches.

While keeping your abdominals contracted, extend your right arm, as if your were punching, over your left knee... lifting your shoulder as high as you can.

Hold for one second, return to the crunch position and punch with the left arm over the right knee... hold for one second, return to the crunch position and finally to the starting position.

Do not return to the floor between punches and make sure all movements are done in a slow and controlled manner.

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