Crunch - Hard
Lie down on your back with your knees bent and your feet on the floor. Place your hands up by the side of your head and concentrate on a spot above you on the ceiling.
Now raise your head and shoulders up off the floor by contracting your stomach muscles, allowing your head to drop back a little so that you don't lose sight of the spot you picked on the ceiling.
Once your shoulder blades are off the ground then slowly lower yourself back down again.
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