Groin Crunch

Setup

1. 01Lie flat on your back with soles of the feet pressed together.
2. 02Drop the knees out to the sides as far as comfortable.
3. 03Reach the arms straight toward the feet or place hands on the chest.
4. 04Flatten the lower back against the mat before the first rep.

Execution

1. 01Exhale and curl the trunk, reaching the hands toward the feet.
2. 02Lift the shoulder blades clear of the floor while the pelvis stays down.
3. 03Squeeze the abs hard for a beat at the top.
4. 04Return under control to the start without relaxing completely.

Checkpoints

• -Feet stay pressed together and knees stay wide throughout.
• -The reach travels along the floor line toward the feet, not up at the ceiling.
• -Pelvis stays still; only the upper trunk flexes.
• -Breath drives the rep: exhale up, inhale down.

Common mistakes

• -Letting the knees close, which re-engages the hip flexors.
• -Jerking the torso up with neck and shoulder momentum.
• -Lifting the lower back off the mat into a sit-up.
• -Losing tension by fully resting between reps.