Crunches / Get Hops Fast Workouts

Crunches are essential to the upper body, and you need to know that jumping higher also includes having strong abs!

It's simple just do 100 crunches a day and soon or later you will defined abs or maybe a 6 pack. 





Steps
1. Lie down with your back flat to the floor.
2. Elevate your feet so your knees are at a 90-degree angle to your body. It may be easier to rest your feet on a chair, or keep them on the floor and just bend your knees.
3. Cross your hands in front of your chest. For more advanced crunches, put your hands behind your head, but with the fingertips lightly touching the head, not clasping the head or neck.
4. Make sure there is a fist's worth of space between your chin and chest.
5. Draw your belly button in to the base of your spine.
6. Sit up until your elbows or chest reach your knees. Be careful to use abdominal rather than back, leg or neck muscles.
7. Exhale as you sit up. Inhale as you lie down.
8. Do two or three sets of 10 to 15 repetitions each. Stretch between sets.
   
Dr.P says your breathing technique while doing crunches is vital. You need the oxygen to circulate through the blood and go to the muscle.If you're holding your breath, you could get cramps or get tired quicker, and you don't want that. 


Abdominal exercises should be done in a steady, gradual manner with slow and controlled movements that are never jerky. 


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