Lie on your back with your legs raised (hips and knees bent at approximately 90 degrees), whilst simultaneously raising your upper body slightly (crunch position). Bring your hands and knees together (making contact), pressing your hands gently against your knees and your knees against your hands. Hold this position isometrically and continue to breathe calmly.
Attention:
Keep the lower back flat on the floor (avoid arching the back), do not strain the neck, do not place the knees too close together or too far apart (this causes you to lose the optimal tension), maintain active counter-pressure between your hands and knees, and do not let your shoulders drop again.
Lighten:
Keep your head and shoulders on the floor (hold only your legs + apply light pressure with your hands and knees); lift just one leg (unilateral for less strain); apply less pressure between your hands and knees (focus on technique); pull your legs closer to your body (shorter lever = easier).
Harden:
Apply stronger isometric pressure (maximum tension); move your legs further away from your body (greater leverage = more intense); gently ‘push’ your arms away from your knees (anti-extension); lift one leg at a time (a more unstable variation for greater anti-rotation).
