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The Standing Palm practice is a traditional internal martial art method to build strength in the torso. Here is another traditional exercise to strengthen your torso, and one of the most hated words in the English language, Crunches.
Lie on your back with your feet against a wall and your knees bent at ninety degrees. Put your hands under your head and take a deep breath.
Breathe out as you lift your shoulders and head off the floor. Keep your eyes focused on the ceiling; if you can see the wall your feet are against, then you have lifted too far off the floor. Hold the position for just one moment, then breathe in as you lie back down.
As you lift up, be sure that your elbows do not curl forward around your ears; keep them pulled back. Also, do not leverage your Crunch with your feet; all the work should be done by the muscles in the lower torso.
One set is 25 repetitions.