Cross Arm Crunch

1. Lie down on the floor flat on your back. Bend your knees at a 90 degree angle and/or until your feet are flat against the floor.
2.  Now, pick your hand positioning. Many say that crossing your arms across your chest is the best and safest method, but as long as you don’t strain your neck you can just as effectively perform your crunches with hands lightly placed on the back of your neck or against the sides of your head. Tip: Be sure not to lock your fingers together behind your neck.
3.  Push down into the floor using your lower back while flexing your abs. Breathe out and lift your shoulders off the ground about four or so inches. Make sure your lower back isn’t lifting off the floor. When you reach the highest point of the crunch, flex your abs and hold this position for a second. Tip: Make sure to remember- “Quality over Quantity”. You will simply cheat yourself out of gains by doing crunches quickly, because your momentum will carry you and make them easier. Slow, focused reps are the only way to truly make these an effective workout.
4.   After you have held the peak of your crunch for a second, slowly allow your body to return to the starting position while you take a breathe.
5.  Continue your crunches for 2-4 sets of 25-30 reps each. Adjust your sets and reps to fit in with your current ab workouts.