Continue this motion from side to side, making sure to keep your head, arms and core aligned the entire time. Then twist your torso to the left, tapping the floor with your hands. Squeeze your abs, and twist your torso to the right, tapping the floor with your hands. Pull your abs in and lift your shins to a 45-degree angle. Sit on the mat with your knees bent and your feet raised off the floor. Alternate legs, squeezing your core, performing 20 climbers total. Return to a plank position, then bring the alternate knee to your chest. Bend one knee, bringing it toward your chest. Mountain climbers involve the same type of lower-body motion as the reverse crunch. Hold for 30 seconds, or as long as you can. Keep your low back pressed into the wall and your knees bent (somewhere between a 45- and 90-degree angle). Lean your back against a wall and sit down into a squat position as if sitting into a chair. The wall sit is helpful to build balance and strength in the low back and core. Make sure to go slow, squeezing your core with every movement. Alternate legs as you continue your bicycle motion ten times on each side. Return to start, then bend the right knee in toward your chest while straightening the left leg at a 45-degree angle, crunching the left elbow to meet the right knee. Bend the left knee and straighten the right leg at a 45-degree angle, while also crunching your right elbow toward your left knee. Start by lying flat on your back with your legs in tabletop position and your hands behind your head. When working on core strength, I recommend performing these four moves until you feel confident enough to perform the reverse crunch without any modifications. There are plenty of exercises that are similar to the reverse crunch.
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