SPRING TRAINING - CRUNCHES

PLEASE NOTE: START WITH LOW REPS AND BUILD SLOWLY.

Lie on work-out bench or picnic table bench.  Cushion picnic table bench with a towel.
Step 1: Lie close to the upper end of the bench. Reach behind you and grab the bench next to your ears. Squeeze your elbows together and keep your chin up and abs tight.

Step 2: Breathe slowly and rhythmically as you pull your knees up slowly to your elbows through a count of 10 seconds.

Step 3: Hold and squeeze for 2 seconds at the maximum tension point (where the elbows touch the knees).

Step 4: Return to the starting point through a count of 10 seconds, never letting your feet touch the ground.

Step 5: Repeat three times without resting.
As you get stronger increase to 5 times without resting and you can add ankle weights for more resistance. i.e. negatives.

DON'T HAVE A BENCH...USE THE FLOOR BUT CUSHION IT WITH YOGA MAT OR SEVERAL TOWELS...BEACH TOWELS ARE GREAT FOR THIS.