Crunches

From ages crunches are considered as traditional, its said and proven that its the best exercise for lover back, abdominal and concentration. We are spending hours and hours sitting on computer, but for good health conditions, its very important that we do a regular cardio exercise to reduce the abdominal fat and to look gorgeous. Crunches helps us to maintain the body looks and health.

       -  lie down on your back and stretch your legs straight.
       -  Slowly pull your knees in a curve position towards your                
           head and make sure your feet are touching the ground all the time.

       -  Your chest wide open and your hands on your chest.
       -  Relax, breath in and out.
       -  Remember this is a simple basic exercise for the abs, so take your time slowly
          and gently.
       -  Always keep your chin facing up, do not yank your chin.
       -  Stay focus, do not rush.
                                           

       -  Now breath in while you lifting the neck and the upper body till you feel the
          abdominal crunch and slowly release your crunch and breath out at the same time.
       -  Repeat the same at-least 4 sets and each set for 10 times in the beginning.
       -  This is going to be a challenging one, as most of them feel crunches are
           the most difficult exercise.

Advance Crunch

Crunch with Twist

As you get stronger you can you can move your hands behind your with finger interlaced, repeat the same as mentioned above. But here you may also lift your buttock so that its more effective.  







      Types of Crunches:

• V-ups                         
• Reverse Crunch
• Leg Crunch
• Leg Lift
• Hip Thrust   
•  Hanging Knee Rise
• Cable Crunches

After this, do 1 set of Neck Roll Exercise to relax your muscles around the neck.