Now everyone is familiar with sit ups and crunches but does everyone have the correct form? Every week we will give you 3 core workouts with proper technique and form and at the end of the month we’ll show you how to design your own Perfect Fit core work out plan just in time before the summer.

Make sure you focus on form and full range of motion. Every work out 2 sets 8-10 reps until form is mastered.

Crunches

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.
Special Instructions
Don’t use your hands and arms to help lift you up – use abdominals and hips.

Muscles Worked: Abs

Plank
Starting Position
Begin by lying on your stomach with palms on the floor next to your shoulders, feet and legs together, toes down.
Action
Lift your body up so that your arms are straight (palms below shoulders) and weight is balanced evenly between hands and toes, keeping body as straight as possible. Hold for 30 seconds and work up to 1-3 minutes.
Special Instructions
Don’t let your hips drop or rise, and be sure not to shift weight to one arm. Remember to breathe.

Muscles Worked:
Reverse Crunch
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.

INHALE: Slowly lower legs back to starting position.
Special Instructions
Don’t use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Muscles Worked: Abs