The crunch, unique bodyweight exercises difficulty rating for one rep 2 out of 10.
Average time taken to master, straight away.
This exercise is a safe and simple way to start on the road to great abs conditioning. The beauty of it is it can be done almost anywhere by almost anyone and once you can manage 2 or 3 good sets you are well prepared to begin practising the more advanced abs exercises such as the hard core full hanging leg raise or the fantastic static hold the L-seat.
To begin lie on the floor with your legs bent and bring your heels as close to your buttocks as is comfortable. Then fold your arms across your chest so that each hand is resting on the opposite shoulder.
From there contract your abs and breathe out as you slowly curl your head, neck and shoulders 3 or 4 inches of the floor, hold the position for 2 seconds paying particular attention to tensing your abs and then slowly lower yourself down stopping an inch from the floor so that your abs remain tensed and then repeat the exercise.
The secret of this exercise is to keep your abs tensed throughout.
Only lift your head, neck and shoulders 3 or 4 inches of the floor as any further works other muscles and does not benefit your ab workout.
I personally find keeping the feet of the floor and bending 90 degrees at the knees to be more beneficial as it helps isolate the abs.
Once you find this exercise easy progress to more advanced exercises such as the dragon flag