Crunches on the mat are excellent for working your core region and abdominal muscles. Beginners can start off with standard crunches (with legs on the ground) and advanced users can use the progression variation (with both legs raised). Start with 5 repetitions, then progress to 10 and 15 as you are able.
Step By Step Instructions
Lie on your back with your knees bent, your heels on the ground, and your hands behind your head. Focus on pressing your head into your hands so that you do not strain your neck.
Using your abdominal muscles, crunch up, lifting your shoulders and head. Focus on looking at the ceiling to help keep proper form. Hold, release, and lie back down.