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Crunch Exercises for Ab Workouts

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Part of the video series: How to Get Six Pack Abs

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Summary: Learn how to do exercises that work out the abdominal muscles, including how to do the bent knee crunch in this free video clip on working out.

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By Jacob Garcia
eHow Presenter

Jacob Garcia is a certified personal trainer with disciplines from both the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM). Jacob is also a...read more

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pretinha said

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on 8/2/2008 thank for the lesson

sathe said

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on 8/2/2008 dfhgfdh

radesh said

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on 8/2/2008 Hello ! May i know if your Six Pack Abs: Upper & Lower Abdominal Exercises are specific to Men or it can be followed by women too ?

Video Transcript

"Hello, I’m Jacob Garcia with JGG Fitness Denver. On behalf of ExpertVillage.com, I want to show you how to do a proper bent knee abdominal crunch. What you’re going to do, you’re going to go ahead and get on the mat and get on your back and have your knees slightly bent past 90 degrees as you’re laying flat on your back. Now before you do anything, you want to get your pelvis and tilt it up toward the ceiling and you’re going to keep this position throughout the whole entire exercise. This position is very important which will keep your lower back flat on the mat at all times, which is one of the most common mistakes that people do, they always tend to arch their back and if you could, if someone were to get a flash light and shine it underneath you, you should not be able to see the light on the other side. Your back should be completely flat against the mat during the whole entire exercise. So make sure that the pelvis is tilted upward and your back is flat. You’re going to get your arms and you’re going to cross them on your chest and you’re going to round your head, and you’re going to round your shoulder blades and just go up about 20 degrees until your shoulder blades are off the mat. That’s the only thing that should be leaving the mat. You’re going to hold this for about two seconds and you’re going to come back down and rest your head on the mat. Let’s go up again. You’re going to exhale as you go back and inhale as you come up. Now you should be able to do about fifteen of these and once you do about fifteen of these, I suggest that you take about a two minute break and do two other sets of that."

eHow Article: Crunch Exercises for Ab Workouts