To perform knee crunches correctly and effectively, follow these steps:
Starting Position: Lie on your back on a mat with your knees bent and feet flat on the floor.
Hand Placement: Place your hands gently behind your head, avoiding pulling on your neck.
Engage Core: Tighten your abdominal muscles to prepare for the crunch.
Crunching Motion: Slowly lift your head, neck, and shoulders off the mat, using your abdominal muscles to curl your torso towards your knees.
Breathing: Exhale as you crunch up and inhale as you lower back down.
Controlled Movement: Avoid using momentum to lift your upper body; instead, focus on using your abdominal muscles for the movement.
Full Range of Motion: Aim to bring your chest as close to your knees as possible without straining your neck or back.
Lowering Phase: Slowly lower your upper body back down to the starting position, keeping your core engaged.
Repetition: Repeat the crunches for the desired number of repetitions, focusing on form and control.
Rest and Repeat: Rest briefly between sets and aim to perform 2-3 sets of 10-15 repetitions, gradually increasing as you get stronger.
