I'm Paj Mohager, and today we're gonna do crunches with hip thrusts. this exercise is excellent to really focus on the core. You're doing crunches for your abs, you're doing the hip thrusts for your lower back and your core. Alright, so we all know everybody wants to have a nice six-pack, flat stomach tight midsection, right? Well, besides that, it's very important that you have a strong core because having a strong core actually makes you stronger everywhere else. So this exercise is actually very good to train your abs, get that six-pack that you're looking for, and at the same time really strengthen your core. That's why it's called a crunch with a hip thrust combination. So, I'm gonna show you a couple reps. You want to lay down flat so you're back is all the way down flat. Some people like to put their hands behind their neck, if that's one of you, don't pull your head up. It's very important that if you're gonna support your neck, all you're doing is supporting it, you're not pulling or tugging on your neck. You don't want to get injured doing crunches. So what I do is, I like to have my hands right here across my chest. I'm gonna crunch, come back down flat, then raise my hips. Crunch it, back down flat, raise the hips, back down. Now I like to do about 25 reps, so do three or four sets of 25 reps. That will give you a very, very good workout for your core, for your abs, midsection, everything.