Floor Lying Twisting Quarter Crunch

Lying Floor Quarter Twisting Crunch

1. Starting Position:

   • Lie flat on your back on a comfortable surface, like an exercise mat.

   • Bend your knees so that your feet are flat on the floor, hip-width apart.

   • Place your hands behind your head, lightly supporting it with your palms.

2. Engage Your Core:

   • Take a deep breath and tighten your abdominal muscles. This is crucial for protecting your lower back during the movement.

3. Movement:

   • Initiate the crunch by lifting your shoulder blades off the ground.

   • As you rise, twist your torso to one side (left or right).

   • Aim to bring your elbow towards the opposite knee (e.g., if twisting to the left, bring your right elbow towards your left knee).

   • Hold this position for a second, feeling the contraction in your obliques.

4. Return to Start:

   • Slowly lower your upper body back to the ground while maintaining control.

   • Ensure your shoulder blades touch the ground before repeating the movement.

5. Repetitions:

   • Continue performing the crunches on the same side for a set number of repetitions (e.g., 10-15), then switch to the other side.

6. Breathing:

   • Exhale as you crunch and twist up, and inhale as you lower your body back down.

7. Tips:

   • Keep your neck relaxed and avoid pulling on your head with your hands.

   • Focus on the movement coming from your core rather than your neck or back.

8. Cool Down:

   • After completing your sets, take a moment to stretch your abdominal muscles gently to prevent tightness.