Basic Crunch
Key Points
Set your pelvis is neutral.
If you had a marble on your pubic bone, that marble would stay stable, it would not roll into your belly or between your legs.
Point your elbows to the sky.
Initiate the crunch by moving your rib cage, NOT by moving your head. Your head comes along simply because it is connected to your rib cage.
Drop the front of your ribs down so that your mid-back presses strongly into the floor.
Hollow out your belly. DO NOT pooch your belly up.
DO NOT tuck your tailbone as you crunch up.
Maintain the neutral position of your pelvis and slowly roll back to the floor.
Basic Crunch → Crunch with Hold
Position your rib cage by placing your mid-back onto the floor.
Slowly place your upper back and shoulders down without losing your mid-back connection.
Gently lengthen the back of your neck and make a slight double chin to place the back of your head onto the floor.
Find a neutral pelvis. Do not forcefully flatten your lower back into the floor. Do not aggressively tuck your tailbone. If you had a marble on your pubic bone, it should stay relatively balanced; the marble should not roll into your belly button.
Practice a few breaths in this position.