Crunch & Fly

Lie on your back on a bench, knees bent and feet flat on the floor. Hold a dumbbell in each hand above mid-chest with your palms facing in. Keeping your elbows bent slightly, lower the arms outward until the elbows are just below the level of the bench. Contract the abdominals and allow your shoulders, head and neck to lift slightly off the bench. At the same time, press the arms back up the starting position. Slowly lower the torso and repeat

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