How To Do Crunches Correctly

Exercise Library » Crunch Exercise Instructions

How To Do Crunches Correctly

How-To | Modifications |

How to do crunches correctly? The crunch exercise builds the rectus abdominis, your six-pack muscles, with internal and external obliques involved as synergists. Crunches do not require any equipment, and you can do them anywhere.

https://www.healthynexercise.com/crunch/

What Muscles Do Crunches Work?

Known as abdominal crunches, crunches target your abdominal muscles, specifically your rectus abdominis (the six-pack muscle) and your obliques.

Man doing crunches
How To Do Crunches Correctly

This exercise helps build core strength and stability, which can help reduce lower back pain, improve posture, and improve balance and coordination. Additionally, strong abdominal muscles can help support the spine, which can improve overall strength and performance.

How To Do Crunches Correctly?

  1. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
  2. Slowly contract your abdominals, bringing your shoulder blades about 5 inches off the floor.
  3. Exhale as you come up and keep your neck straight, chin up. Imagine you’re holding a tennis ball under your chin.
  4. Slowly lower back down. Repeat.

The Crunch Modifications

The crunch strengthens the core and works the upper abdomen. In contrast to sit-ups, they isolate the abdominal muscles intensely. The crunch is one of the most popular exercises for people trying to get six-pack abs. It helps to tone and strengthen the upper abdominal muscles, which are usually the hardest to target. It also works the obliques and other stabilizing muscles in the core, which can help to improve posture and reduce the risk of injury.

Below I list some of the crunch modifications as inspiration for your workout:

  • Oblique Crunches
  • Bicycle Crunches
  • Reverse Crunches
  • Double Crunches
  • Crunches with Leg Variations
  • Kickboxing Crunches

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  • Dinnerly

    Dinnerly

    Dinnerly is a meal kit delivery service with fast a easy-to-cook fast recipes. 16 menus and 6 ingredients per dish.

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  • Purple Carrot

    Purple Carrot

    Purple Carrot is a plant-based meal delivery and a meal kit subscription service that delivers all the fresh ingredients needed to prepare the vegan meals each week.

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  • Sun Basket

    Sun Basket

    Sun Basket is a healthy meal delivery featuring fresh, organic produce and clean ingredients delivered to your door.

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  • Beyond Meat

    Beyond Meat

    Beyond Meat produces plant-based meats with non-GMO ingredients. Plant-based burgers, sausages, ground meat, meatballs, and chicken tenders.

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ONLINE PHARMACIES (11)

  • Walgreens

    Walgreens

    Walgreens is your home for pharmacy, photo and health and wellness products. Refill prescriptions online, order items for delivery or store pickup, and create photos.

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  • Blink Health

    Blink Health

    Blink Health provides discounted prescription prices on medications for which you can pay online and pick up at participating pharmacies

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  • LloydsPharmacy

    LloydsPharmacy

    LloydsPharmacy is a pharmacy company with pharmacies and online store that sells medicaments, vitamins, supplements and other health products

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  • Chemist Direct

    Chemist Direct

    Chemist Direct sells online medicaments, toiletries and beauty products

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  • Amazon Pharmacy

    Amazon Pharmacy

    Amazon Pharmacy will deliver your medications to your door. It accepts most insurance plans or you can pay with Amazon Prime

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  • Capsule

    Capsule

    Capsule delivers your medication same day privately and securely accepting your insurance

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  • PillPack

    PillPack

    PillPack is a full-service pharmacy that sorts your medication by date and time and delivers it every month with other pharmacy items

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  • GeniusRx

    GeniusRx

    GeniusRx delivers discounted prescription medications ordered online

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  • NowRx

    NowRx

    NowRx is a pharmacy just like CVS or Walgreens, except instead of you coming in to pick up medication, NowRx brings them to you.

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  • Walmart Pharmacy

    Walmart Pharmacy

    Walmart Pharmacy is a home delivery pharmacy which provides convenient prescription delivery to your home or office, with free standard shipping on all orders with our mail order pharmacy service.

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  • Cost Plus Drug Company

    Cost Plus Drug Company

    Cost Plus Drug Company is an online prescription medication service earlier that helps patients save money on drugs.

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BEST SUPPLEMENTS (19)

  • Myprotein

    Myprotein

    Myprotein offers a range of quality products including protein powder, vitamins and minerals, high-protein foods, snack alternatives, and performance apparel. The company is committed to offering customers the highest quality products at affordable prices. In addition, they provide excellent customer service and a wide range of delivery options.

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  • Bodybuilding.com

    Bodybuilding.com

    Bodybuilding.com is an online store selling dietary supplements, sports supplements and bodybuilding supplements and providing fitness information.

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  • Bulk 

    Bulk 

    Bulk sell online proteins, vitamins, sports nutrition, health & wellbeing products, foods and weight loss products

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  • Legion Athletics

    Legion Athletics

    Legion Athletics sells all-natural, science-based supplements, including pre-workout, post-workout, fat burners, protein powder and multivitamins

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  • Gorilla Mind

    Gorilla Mind

    Gorilla Mind specializes in workout supplements such as pre-workouts, post-workouts, proteins, amino acids, fat burners, nootropics, and other supplements to improve energy and boost mental and physical performance.

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  • Onnit

    Onnit

    Onnit is the leader for clinically studied supplements, earth grown foods, and unconventional fitness tools. Buy nootropics, daily vitamin, mineral, & enzyme supplements.

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  • Optimum Nutrition

    Optimum Nutrition

    Optimum Nutrition is a brand for professional athletes and gym enthusiasts to whom it provides protein, weight gainers, pre-workouts, electrolytes, vitamins and other performance nutrition and supplements. High quality raw materials, state-of-the-art manufacturing, and testing & re-testing for quality make sure that only the best products are delivered to the customer.

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  • Inno Supps

    Inno Supps

    Inno Supps (short for innovative supplements) produce fat-burning supplements and workout recovery supplements that are non-addictive and nature-friendly. Everyone from bodybuilders to casual athletes can use these all-natural ingredients to lose weight, gain muscle, and get stronger.

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  • The Protein Works

    The Protein Works

    The Protein Works is an innovation-led health and wellness brand that sells protein shakes, protein snacks, meal replacements and sports nutrition. TPW are at the premium end of the market, but they do offer good value for money.

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  • Maxinutrition

    Maxinutrition

    Maxinutrition (formerly Maximuscle) is the original brand of sports nutrition and health supplements in the UK. It has been supporting athletes, fitness, and healthy lifestyles since 1995. The company supplies protein powders, protein bars, amino acids, pre-workout supplements, multivitamins, and other supplements for optimal health and enhanced performance.

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  • Cellucor

    Cellucor

    Cellucor is an American sports nutrition brand specializing in muscle-building supplements, muscle recovery supplements, and energy drinks. Pre-workouts, proteins, amino acids, fat burners, testosterone boosters. All are NSF® Certified for Sport®

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  • Momentous

    Momentous

    Momentous offers top-of-the-line performance and health supplements for high-performance athletes at all levels. The company has a wide range of innovative products and world-class experts who work on the development of cutting-edge solutions.

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  • Yamamoto Nutrition

    Yamamoto Nutrition

    Yamamoto Nutrition is a young nutrition brand from Italy, founded just in 2012. It sells health & wellness products, sports nutrition, food, gluten-free, lactose-free, and weight loss products and supplements. Sports nutrition offers muscle mass gainers, proteins, creatine, and amino acids.

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  • PhD Nutrition

    PhD Nutrition

    Phd Nutrition offers a wide range of performance nutrition products for sports, workouts, diet, performance, longevity, and overall health.

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  • Dymatize

    Dymatize

    Dymatize makes whey and vegan protein powders, mass gainers, and amino acids. Their flagship product is the legendary ISO100 which is an easily digestible hydrolyzed whey protein made from whey protein isolate.

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  • 1 UP Nutrition

    1 UP Nutrition

    1Up Nutrition offers high quality fitness, sports and dietary nutrition products. The highest quality supplements formulated for women and men with full transparency labels backed by 100% money back guarantee.

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  • Protein World

    Protein World

    Protein World provides premium female friendly sports nutrition including weight loss products, workout nutrition, healthy food and snacks. High-quality products with the most delicious flavors!

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  • Ladder

    Ladder

    Ladder supplements offers premium supplements of clean quality, including whey & plant protein, pre-workout, and superfood greens.

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  • Hardbody Supps

    Hardbody Supps

    Hardbody Supplements provide grass fed whey protein powders, fermented BCAA's, pre-workout drinks, fat burners, and metabolism boosters.

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GYM MEMBERSHIPS (17)

  • Planet Fitness

    Planet Fitness

    Planet Fitness gyms have 2000+ locations with free fitness training with every membership, $10 membership options, and most clubs open 24/7.

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  • Gympass

    Gympass

    Gympass gives you access to gyms and studios. Visit online live fitness classes, use health & wellness apps, and get fit with virtual personal training.

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  • PureGym

    PureGym

    PureGym is a chain of no frills health clubs in the United Kingdom. It offers affordable membership fees, no fixed term contracts, and 24/7/365 access to high quality gyms.

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  • Basic-Fit

    Basic-Fit

    Basic-Fit is a value-for-money fitness clubs chain with 900+ clubs across five countries. Basic-Fit also provides a fitness app, virtual classes, and audio coaching.

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  • ClassPass

    ClassPass

    ClassPass credits allow you to book at thousands of studios, gyms, salons & spas. Use them however you like in order to create a personalized fitness and wellness routine.

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  • Anytime Fitness

    Anytime Fitness

    Anytime Fitness is a franchise of 24-hour health and fitness clubs. It operates over 4,000 franchised locations in 50 countries. The gym facilities are open 24 hours a day, 365 days of the year. Anytime Fitness also runs on-demand online training and fitness app for Android and iOS.

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  • The Gym Group

    The Gym Group

    The Gym Group provides low-cost, high-quality health and fitness facilities in purpose-built gyms that are open 24 hours a day.

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  • Crunch Fitness

    Crunch Fitness

    Crunch is best known for kickass group fitness and training programs. It is an American chain of over 300 franchised fitness clubs located in the United States, Canada and Australia.

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  • McFit

    McFit

    McFit is the largest gym operator in Europe with 246 studios and more than 1.4 million members. McFit offers services such as equipment training, free weights, box workout, and other workouts.

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  • Gold's Gym

    Gold's Gym

    Gold's Gym is an American chain of international fitness centers. Gold's Gym has over 600 locations spanning 6 continents.

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  • F45 Training

    F45 Training

    F45 Training is a functional training based on circuit and HIIT style workouts. Each F45 session lasts 45 minutes and it uses both equipment and body weight to exercise the whole body.

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  • Fitness First UK

    Fitness First UK

    Fitness First is an international fitness centre brand operating gyms across the globe. It offers fitness classes, personal training and FFX on demand.

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  • Hussle

    Hussle

    Hussle is a network of gyms, pools, spas and health & fitness apps. You can access with one pass any fitness activity you want.

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  • MoveGB

    MoveGB

    Move provides one membership to thousands of activities and classes. Try yoga, gym, dance, climbing, handstand classes and other fitness classes.

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  • YouFit Gyms

    YouFit Gyms

    YouFit Gyms is a chain of fitness clubs with 80 facilities in 10 US states. It offers personal training, HIIT+ classes, YouFit on demand and personalized nutrition plans in cooperation with EatLove platform.

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  • Fitness First Australia

    Fitness First Australia

    Fitness First is an international fitness centre brand operating gyms across the globe. It offers group fitness classes, personal training and FFX on demand.

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  • énergie Fitness

    énergie Fitness

    énergie Fitness is a multi-award-winning fitness club brand. It operates 100 gyms that provide various fitness classes and also Energie Online with classes on-demand and nutritional guidance.

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KETTLEBELL WORKOUTS (10)

  • Onnit

    Onnit

    Onnit brand brings full-body, transformative workouts you can do in the comfort of your own home in just six weeks using kettlebell, or other fitness equipment. Check out more digital & online streaming products.

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  • StrongFirst

    StrongFirst

    StrongFirst provides strength education around the world. Their instructors specialize in kettlebell, barbell, and bodyweight training that's safe and effective.

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  • KettlebellsWorkouts

    KettlebellsWorkouts

    Kettlebell Workouts provides a complete guide to kettlebell training. Exercise library, challenges and programs for beginners and advanced exercisers.

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  • Kettlebell Kings

    Kettlebell Kings

    Kettlebell Kings sell high quality kettlebells, sets and additional training equipment with 4,000+ positive reviews. They provide kettlebell workout programs, resistance band workouts, and battle rope workouts.

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  • Living.Fit

    Living.Fit

    Living.Fit make life-changing fitness as simple as possible. Exercise equipment & gear, workout plans, courses, and nutrition programs. Free tips & free workouts. Training and nutrition memberships.

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  • Cavemantraining

    Cavemantraining

    Cavemantraining offers online kettlebell workouts, kettlebell exercises, and kettlebell courses. Cavemantraining has designed some of the worlds best and unique kettlebell workouts for beginners to advanced, from cardio, flexibility, strength, to endurance, and more.

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  • Kettlebell Krusher

    Kettlebell Krusher

    Kettlebell Krusher a kettlebell enthusiast with a desire to help others. He's a proud partner of Cavemantraining. Visit the link below to read my latest posts, guides, and tips!

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  • Eric Leija

    Eric Leija

    Eric specializes in kettlebell training courses but he also incorporates other training tools and methods. He provides courses, video programs, and workshops.

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  • Pro Kettlebell

    Pro Kettlebell

    Pro Kettlebell brings best online kettlebell workouts to your living room. Download the app or use the web to gain access to on-demand kettlebell workouts and online kettlebell training programs. Don't forget to buy Atlas and Apollo, the most comfortable kettlebells in the world.

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  • Precision Kettlebells

    Precision Kettlebells

    Precision Kettlebells is a fitness studio that provides online kettlebell programs and more than 250 video workouts. Also a recipe studio and in studio workout schedule.

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HOME WORKOUT PLANS (9)

  • Old School New Body

    Old School New Body

    5 steps to looking 10 years younger for anybody 40 years of age and older. Whether you're a man or a woman, your body starts aging faster than ...

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  • Hyperbolic Stretching

    Hyperbolic Stretching

    World's #1 coach reveals secret that any woman can use to achieve full body flexibility, boost postpartum pelvic floor strength and relieve her back or ...

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  • Neuro-Balance ...

    Neuro-Balance ...

    A powerful 10-Second fall-prevention ritual shared by one Harvard evolutionary biologist that instantly makes your body fall-proof within ...

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  • The Jump Manual

    The Jump Manual

    The Jump Manual is the culmination of 15+ years of scientific research into the most effective exercises, training sequences and techniques. Thousands of ...

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  • Alpha Home Workout

    Alpha Home Workout

    A simple at-home method is now being used by hundreds of civilian men across the country to carve rock-hard, shredded muscle without a gym membership …

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  • Unlock My Hips

    Unlock My Hips

    Most people don’t realize the cause of their problems is tight hip flexors. The impact the hips had on the whole body never occurred to me until ...

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  • Precision Movement

    Precision Movement

    Whether you've got chronic pain that you haven't been able to fix despite your best efforts or you're an athlete looking to improve your mobility for ...

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  • Yoga Burn Challenge

    Yoga Burn Challenge

    Try this 12-week yoga burn challenge. The success of the Yoga Burn Program lies Dynamic Sequencing which forces your body to change and build a shapely, feminine ...

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  • How to Create a Great...

    How to Create a Great...

    How to Create a Great Body, Second Edition's guides and training programs are designed to help you to improve all key components of physical fitness, from endurance, agility, flexibility, balance, and coordination to posture, symmetry, gait, muscle-strength balance ratios, and body composition.

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EXERCISE LIBRARY (9)

  • Crunch

    Crunch

    How To Do Crunches Correctly? 1. Lie down on the floor on your back and bend your knees. 2. Slowly contract your abdominals, bringing your shoulder blades off the floor. 3. Exhale as you come up and keep your neck straight, chin up. 4. Slowly lower back down. Repeat.

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  • Push Up

    Push Up

    How To Do A Push Up Correctly? 1. Get down on all fours. 2. Place your hands directly below your shoulders or slightly wider than your shoulders. 3. Straighten your arms and legs. 4. Keep your head, back, and buttocks in a straight line. 5. Extend your legs so the weight is on your toes. 6. Engage your core and glutes. 7. Pull your shoulder blades down and back. 8. Lower your body in a controlled manner until your elbows are at a 90-degree angle. 9. Pause, then push yourself back up. 10. Repeat.

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  • Triceps Dips

    Triceps Dips

    How to do triceps dips? 1. Place your hands on a box with straight arms. 2. Bent your knees leaning the weight on your heels. 3. Bend the arms lowering yourself down to the floor until your arms are at 90 degrees. 4. Push back up hard, extend and straighten your arms back to the start position. 5. Try a count of three lowering down and one coming back up.

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  • Jump Squat

    Jump Squat

    How To Do Jump Squats? 1. Stand shoulder-width apart, toes pointed outward. 2. Bend your knees and push your hips back. 3. Push through your heels and jump straight up. 4. Return to a squat position with your knees bent.

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  • Bodyweight Squat

    Bodyweight Squat

    How To Do Bodyweight Squat Correctly? 1. Start with your feet slightly wider than hip-width apart. 2. Drive your hips back—bending at the knees and ankles. 3. Sit into a squat position while still keeping your heels and toes on the ground. 4. Press into your heels and straighten legs to return to a standing upright position.

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  • Reverse Crunch

    Reverse Crunch

    How to do reverse crunches? 1. Bend your legs at the knee and brace your abs to slowly raise your legs 2. Slowly lower shoulders, hips, and legs to return to the start 3. Repeat the movement

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  • Lunge

    Lunge

    How to do lunges correctly? 1. Stand with your feet together and your hands by your sides. 2. Bend your left knee until the right thigh approaches parallel to the ground. 3. Hold for one to two seconds, then step the right foot back on an exhale to return to the starting position.

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  • Plank Up

    Plank Up

    How To Do Plank Ups? 1. Start by doing a plank. 2. Put one hand down at a time to do push-ups. 3. Return to plank position one arm at a time. 4. Repeat, alternating arms

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  • Lying Leg Raise

    Lying Leg Raise

    How To Do Lying Leg Raises? 1. Lie on your back with your legs straight. 2. Straighten your legs and lift them to the ceiling. 3. Slowly lower your legs until they're just above the floor. 4. Raise your legs again. Repeat.

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OBSTACLE COURSE RACES (4)

  • Spartan Race

    Spartan Race

    The most famous obstacle course race on the planet. Sprint, Super, Beast, and more! Every weekend, thousands of Spartans will take the starting line in New York City, London, Mexico and other cities worldwide. Where will you join them?

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  • Tough Mudder

    Tough Mudder

    Tough Mudder is an obstacle course race that's 10-12 miles (16-19 km) long. There are many obstacles that play on human fears, such as fire, water, electricity, and heights.

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  • Savage Race

    Savage Race

    Savage Race features 25 world-class obstacles, mud, fire, and barbed wire in a 5-6 mile running obstacle race.  100,000+ athletes attend every year to transform themselves by defeating the world’s best obstacles.

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  • Rugged Maniac

    Rugged Maniac

    Rugged Maniac is an annual obstacle course race, otherwise known as a mud run, hosted in multiple cities across the United States and Canada. All rugged maniac races are approximately 5k (3.1 miles) in length. There are a variety of obstacles that test your skill, strength, and stamina.

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BEST WORKOUT MIRRORS (4)

  • Tonal

    Tonal

    Tonal is a workout mirror that serves as your smart home gym and personal trainer. It helps you stay fit at home by providing challenging workouts. This workout mirror is a shiny and compact device that is attached to a wall. It has an interactive touch screen and 2 electromagnetic pulleys that provide up to 200 pounds of power.

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  • MIRROR

    MIRROR

    Mirror is a smart home gym that combines trainer-led studio-style workouts with an actual mirror that you can see yourself in. It streams thousands of unlimited on-demand and live classes to keep you motivated and challenged. Use Mirror to reach the desired level of fitness at home.

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  • Tempo Studio

    Tempo Studio

    Tempo Studio is a smart home gym that counts reps, tracks statistics, gives feedback, and corrects your form using 3D sensors. Every Tempo Studio also comes with a 25-pound barbell, 7.5-pound dumbbells, workout mat, foam roller for recovery, and an assortment of color-coded plates ranging from 1.25 to 10 pounds.

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  • FITURE

    FITURE

    Fiture is leading interactive fitness mirror. It is a smart fitness mirror with live form correction. Motion Engine™ technology detects poor form and gives instant feedback to correct it.

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TOP MEDITATION APPS (7)

  • Headspace

    Headspace

    Headspace is your guide to health and happiness. Through science-backed meditation and mindfulness tools, it will teach you how to meditate and live mindfully. The app reduces stress at least by 14% in just 10 days. It can also help you relax your mind in minutes, improve focus, and get the best sleep ever.

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  • Calm

    Calm

    Calm is the #1 app for meditation, sleep, and relaxation, with over 100 million downloads. Learn how to meditate, get more restful sleep, and listen to exclusive music to help you relax. Video lessons, audio programs, and nature sounds and scenes to focus on or enjoy.

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  • Insight Timer

    Insight Timer

    Insight Timer is a meditation app that makes meditation convenient, easy, and enjoyable. Meditation and mindfulness exercises are provided for free to help you deal with stress and anxiety, as well as how to sleep well.  It has a large selection of audio tracks to choose from, including guided meditations, music, and talks by professional teachers.

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  • Waking Up

    Waking Up

    Waking Up is a popular meditation app that is like a new operating system for your mind. The app can help you discover a more fulfilled life and get a fresh perspective on living. A powerful training and insight await you here, not New Age fluff or religious dogma.

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  • Ten Percent Happier

    Ten Percent Happier

    Ten Percent Happier is a mindfulness and meditation app that's easy to use. Users can build a meditation practice and learn about ways to improve their sleep with the Ten Percent Happier app.

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  • Aura

    Aura

    Aura brings together the world's leading coaches, therapists, and storytellers with a vast range of expertise to create a magical experience for its clients. You can feel your best every day by adopting a daily wellness & sleep habit you enjoy. 

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  • Smiling Mind

    Smiling Mind

    Smiling Mind is a free mindfulness meditation app developed by psychologists and educators to help you stay balanced in life. It is just as important to eat well and stay active to keep our bodies healthy as it is to keep our minds healthy.

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HEALTHY MEAL PLANS (7)

  • Eating Well

    Eating Well

    EatingWell has been publishing award-winning articles about food, nutrition, and sustainability. Their mission is to share flavor-packed recipes from around the world, celebrating fresh ingredients and the farmers, artisans, and chefs.

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  • Eat This Much

    Eat This Much

    Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Use their calorie calculator to reach your diet and nutritional goals with weekly meal plans, grocery lists, and more. 

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  • Plan To Eat

    Plan To Eat

    Plan To Eat is a recipe organizer, a meal planner, and a grocery list app. It gives you a 2-week free trial without payment info required. Easily import recipes to your recipe organizer, drag them to your meal planner, and we’ll make your organized grocery list.

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  • Health Beet

    Health Beet

    Health Beet is run by Amy Roskelley, a health and nutrition blogger sharing her weight loss hacks and ideas with healthy recipes, and nutrition education resources.

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  • eMeals

    eMeals

    eMeals makes meal planning easy, with fresh recipes, a streamlined grocery list, and smart cooking tips delivered to you each week. Choose your meals, get your groceries, and enjoy delicious meals.

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  • Mealime

    Mealime

    Mealime helps singles, couples, and families eat healthier and plan their meals. There are tons of customized options so you can create a plan that suits your lifestyle and tastes.

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  • Healthy Meal Plans

    Healthy Meal Plans

    Healthy Meal Plans have hundreds of delicious recipes for every taste and dietary preference. Use their Meal Planning tool to add recipes to your weekly meal plan. Create a Grocery list. 

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