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Alternating Knee-Lift CrunchMain Muscle: Abdominals Mechanics Type: Isolation Lie on your back and bend your knees. Place your hands behind the head. Keep your feet flat on the floor, about 1 ½ feet apart, and roughly 1- 1 ½ feet away from your bottom. Lift your shoulders a couple inches off the ground and keep the chin off the chest. Elbows should be wide. As you lift the left foot off the ground, crunch the right shoulder to left knee. Lower the left leg and before lowering the shoulders to the floor, lift the right leg as you crunch the left shoulder to right knee. Lower the right leg. Without pausing in the middle, one repetition is when both the right and left shoulder reach the left and right knee, respectively. Do not lower the shoulders until your set is complete. Focus on proper breathing and do not hold your breath. Bring the shoulder to the knee rather than elbow to the knee.