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Step 1
Begin by sitting down on the floor and laying down on your back. Stretch out your legs, straight from the body. Place the hands behind the head.
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Step 2
Bend the legs at the knees, without lifting them off the ground. Put the soles of the feet together, so the legs form a diamond shape. Make sure the legs remain firmly on the ground.
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Step 3
With the hands behind the head, lift the shoulders off the ground like a normal crunch. Repeat this with varying counts, such as a two up/down and three up/down count. Do the different counts for two to three 8-count reps.
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Step 4
Make things a bit more challenging by adding a slight pelvic thrust to the crunch. As the head comes up, slightly lift the pelvic area up off the floor. This will help work the lower abdominal region.
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Step 5
The best results come from multiple reps and varying counts. Add in pulses between the different counts. A pulse means not lowering the head back to floor, but instead stopping halfway down and lifting back up. A pulse should resemble the crunch without the head returning to the floor.
