Seated Crunches: Core Training Anywhere

Setup:
- Sit on a sturdy chair or bench with your feet flat on the floor, about hip-width apart.
- Sit up tall with your back straight and your core engaged.
Hand Placement:
- Place your hands lightly behind your head (elbows out) or cross them over your chest for less strain on the neck.
Engage Your Core:
- Tighten your abdominal muscles by drawing your belly button towards your spine.
Perform the Crunch:
- Lean slightly back, keeping your back straight and avoiding excessive arching.
- Contract your abs to curl your upper body forward, bringing your chest towards your thighs.
- Avoid using your arms or neck; focus on your abdominal muscles to perform the movement.
Return to Start:
- Slowly return to the starting position without completely relaxing your core.
Repetition:
- Perform 12–15 repetitions for 2–3 sets, depending on your fitness level.

Maintain Control: Avoid jerky or fast movements. Slow, controlled motion ensures the abs are effectively engaged.
Breathe Properly: Exhale as you crunch forward and inhale as you return to the starting position.
Avoid Neck Strain: Keep your neck neutral and avoid pulling on your head or neck with your hands.
Engage the Core: Focus on using your abdominal muscles, not your hips or back, to drive the movement.
Adjust Difficulty:
- For beginners, keep your hands on your thighs for support.
- For added resistance, hold a weight plate or medicine ball at your chest.

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