Speaker: Welcome back. So, in our last stages of our full body workout, we're up to the ab crunch, the basic crunch. So, I'm going to ask Patrik here to lie down on this back on the mat. Let's go over. It's very important when you do an abs crunch, so an abdominal crunch is that you have, your back has to be flattened. Here there is no question about having a neutral spine; your back has to be completely glute. To do that, you're going to have to tilt you pelvis upward, good. So, there is no space here. I can't put my hands. I want your abs tight. When it comes to an ab here, what we're going to do is that we're going to stick your tongue up like that we can activate the neck muscles and you're going to tuck in your chin please. Good, and then take your fingers, reenter your ears, just touching your ears, same away and bring your elbows up. Good. So now we're ready to do the movement.
Slowly, we're going to rise up, rise your shoulders up, always keeping your lower back down and we go about 22 inches off the floor, always looking up in the ceiling, come back down. Good. Exhale going up, inhale going down.
The effort here is going up, so we exhale. We respect the temple of exercises, so 1,000, 2,000; start 1,000, 2,000. Good. When not to do? It's very important enough to yourself up or to push on your neck, varies about. Patrick, please stop. At all times always keeping your fingers touching your ears when I'm even helping yourself up. Good.
Now, how do make this exercise harder, you know changing. So, all you have to do is bring your arms out through extending your lever and same thing, bring it up, tucking your chin good always looking up, down, up down, all the way down, up, down. Great. Another way of changing it up while making it harder that is, it's taking a plate, and then holding it on your chest. Same movement, always looking up and your chin, no space here, breathe in., Good.
How do you feel Patrik? Good?
Patrick: Yeah.
Unknown Speaker: Okay, so this sums out your abdominal crunch.
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