Three way crunches
Moderate
Recommended Repetitions: 8-10 repetitions of entire sequence
- Lie on back, knees bent and one foot crossed over the other
- Perform a sequence of 3 crunches: firstly crunch to bring right elbow toward left knee, secondly crunch straight upwards, finally crunch to bring left elbow toward right knee
- Repeat this sequence
- In this exercise, you can place your hand behind your head. but be careful not to pull on your neck. Tip - use your abdominal muscles to lift your head
Warm up, cool down and stretch
Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:
- Walking
- Jogging on the spot
- Pumping your arms
- Shoulder rolls
- Controlled punches
- Circular ‘windmill’ arm movements in the air.
After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
