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Crunch 1. Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor, arms folded across your chest. 2. Exhale as you tighten your buttock muscles and begin to raise your chest off the floor. The movement need only be a few inches. 3. Inhale as you slowly curl back down, trying not to let your head touch the floor. 4. Maintain tension in the abdominal muscles for the entire set. 5. Repeat to muscle fatigue.