Sprinter Crunches

1. Lie on your back on a mat with your legs fully extended and your arms at your sides, with your upper arms placed on the ground, and your lower arms pointing upward.
2. Engage your core muscles by drawing your belly button toward your spine.
3. Simultaneously lift your right knee toward your chest, while lifting your head neck and shoulders off the floor and bringing your left elbow toward the lifted knee. Rotate your torso slightly to bring the opposite elbow toward the lifted knee. Your goal is to create a twisting motion.
4. Straightening your right leg and bringing your left arm back to your side, as you simultaneously lower your head, neck and shoulders back to the ground.
5. Quickly switch to the other side, lifting your left knee toward your chest and bringing your right elbow toward the lifted knee.
6. Continue this "running" motion, alternating sides in a controlled and rhythmic manner.

1. Perform the exercise in a controlled and deliberate manner to engage the core muscles effectively.
2. Emphasize the twisting motion by bringing the opposite elbow toward the lifted knee, engaging the obliques.
3. Keep your core engaged throughout the exercise to stabilize your spine.
4. Coordinate your breathing with the movement. Exhale as you bring your knee toward your chest and inhale as you extend your leg.
5. Avoid pulling on your neck with your hands. Instead, focus on lifting from your core.

Easier

• If the full range of motion is challenging, reduce the distance you extend your leg toward the ground.
• Perform the exercise at a slower pace, especially if you're a beginner or if you have difficulty maintaining control.
• If the twisting motion is challenging, focus on lifting one knee toward your chest at a time without the twisting component.

Harder

• When switching sides, do not allow your legs, arms, head, neck or shoulders to fully touch the ground.
• Perform exercise with light ankle and/or wrist weights.