Bent-Knee Crunch Abduction with Arm Through

Bent Knee Abduction Crunch With Arms Through

Equipment: None required, but a yoga mat may provide comfort.

Positioning:
1. Begin by lying flat on your back on a mat. Ensure your back is supported and comfortable.
2. Bend your knees and bring your feet towards your glutes, placing your feet flat on the floor.
3. Lift your legs off the ground, creating a 90-degree angle at your knees. Your thighs should be perpendicular to the floor.
4. Extend your arms out to the sides, and then bring them in front of you with elbows slightly bent, ready to engage during the crunch.

Movement:
1. Engage your core by pulling your belly button towards your spine.
2. As you exhale, crunch upward, bringing your chest towards your knees while simultaneously lowering your arms between your legs.
3. Keep your legs stable in the bent position; do not lower them to the ground.
4. Inhale as you lower back down to the starting position in a controlled manner.
5. Repeat the movement for your desired number of repetitions, focusing on maintaining tension in your core and avoiding strain in your neck.

Tips:
- Ensure your chin is tucked slightly towards your chest to protect your neck.
- Move slowly and with control to maximize effectiveness and minimize the risk of injury.
- Progressively increase repetitions as you become more comfortable with the movement.