How to do the Knee-in Crunch
- Lie with your back flat on the ground and your legs raised. For the sake of comfort, lie on a carpeted section of floor or on a yoga mat. Bend your legs and draw up your knees until they’re directly over your pelvis. Bend your knees at a 90-degree angle so that your feet are sticking straight out.[1]
- Hold your hands behind your head and look toward your stomach. To get your torso into position for elbow-to-knee crunches, stretch your arms up behind you. Then, bend your elbows and hold both hands behind your head. Bend your neck so that you are looking down your body towards your belly button.[2]
- Contract your abs and bring your knees up to your elbows. Keep your chin down and tense your abdominal muscles. To do a crunch, keep your elbows in place and lift your knees upward until your elbows and knees touch. You should feel a slight burn in your lower abs as you touch your elbows and knees together.[3]
- Lower your body back to its starting position. After you’ve completed 1 crunch, slowly relax your abdominal muscles and lower your head back down to the ground. Also lower your knees until they’re again directly above your pelvis.[4]
