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Step 4. Hold this position briefly. Our first pick is definitely one that would be dubbed as the sister of basic knee crunches, and that is the knee up crunches.

Knee up crunches.

Continue curling up until your upper back is lifted off the mat. The various tissues and components that make up the knee vary between individuals, either from birth or due to age, injury, or life events. Knee crunches are a great way to build up your abdominal muscles and strengthen your core overall. The steps of this exercise is entirely similar to that of knee crunches, except the position of the feet and legs. If you find that doing traditional crunches hurts your tailbone, try knee crunches as a substitute exercise. Knee-to-Elbow Crunches Made famous by Rocky Balboa (and Mr T) knee to elbow crunches are one of those conditioning exercises you use to hit the "badass training" button.

What's involved: Abs, lateral abs, core, intercostal muscles, lower abs, front hip flexors. Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the mat in a controlled fashion keeping your feet, tailbone and low back in contact with the mat.