Advanced Program
149
Movement x Exhale as you slowly raise your shoulders 3–4 inches off the ground (if you lift higher, the focus will shift from your stomach to your lower back and hips). x As you lift, think of pressing your belly button into the floor, and keep your lower back flat. x Pause for 2 seconds and feel the tightening in your stomach. x Inhale through your nose, taking 4 seconds to lower your shoulders without letting your hands hit the floor.
Figure 44. Crunches with Feet Raised