All language subtitles for 18 - Normal Crunches English

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Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated: 1 00:00:00,600 --> 00:00:04,520 The crunch is probably the most well-known exercise out there. 2 00:00:04,770 --> 00:00:06,160 It's really easy to do. 3 00:00:06,180 --> 00:00:11,370 And if you have never done the exercise before you will instantly feel your abdominal muscles working 4 00:00:12,710 --> 00:00:18,540 lay on your back with your feet resting on a bench and your knees bent at a 90 degree angle. 5 00:00:18,600 --> 00:00:24,130 You can also place them flat on the floor as I am doing here in the video with your hands lightly on 6 00:00:24,130 --> 00:00:28,920 either side of your head or neck begin to roll your shoulders off the floor. 7 00:00:28,990 --> 00:00:33,790 They should come up off the floor only a few inches while your lower back should remain on the floor 8 00:00:34,480 --> 00:00:35,640 at the top of the motion. 9 00:00:35,650 --> 00:00:42,100 Contract your abdominals hard to maintain the contraction for a second then slowly lower to the original 10 00:00:42,160 --> 00:00:49,720 position you want to keep your lower back against the floor in your hips straight doing the entire exercise. 11 00:00:49,890 --> 00:00:52,440 Focus on slow uncontrolled movements. 12 00:00:52,440 --> 00:00:54,770 Don't cheat yourself by swinging your upper body. 1336

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