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Wide Knee CrunchMain Muscle: AbdominalsMechanics Type: Isolation Lie on your back and place your hands behind the head. Keep your chin off your chest and keep the elbows out to the side. Position your feet on the floor so that the soles of your shoes are touching one another and slightly pull your feet close to your body. You legs should make a diamond shape from shoes to your inner thighs. With your back flat, crunch the abs until they are contracted and slowly lower to starting position. Do not let your upper back touch the floor until you have performed an entire set. Focus on proper breathing and do not hold your breath.