The Perfect Crunch
Start with a manageable number of repetitions; dont go for the maximum range right away.
Place fingertips on top of head or alongside your ears; DO NOT lace fingers.
Keep the elbows out, beyond the range of peripheral vision
Point the chin toward the ceiling.
Do 2 to 3 sets of 10 to 15 reps; be sure to maintain perfect form and rest between sets.
Remember that quality is always more important than quantity.
The Perfect Plank
Lie flat, face down.
Place hands at either side of the chest as if ready to perform a pushup.
Tuck elbows in at the sides.
Keeping the back perfectly flat, push up onto toes and elbows so that the body is off of the floor, with the elbows and toes acting as support.
Keep the abdominals pulled in by visualizing your navel pressing up into your spine.
Aim to maintain a normal breathing pattern and hold this position for 10 to 60 seconds.
Rest, lie flat, then repeat twice.
©2003 Community News Group
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