It's me @fazal-qadir . I am so happy that I am taking part in this learning challenge S23w5 " I Love my Body|SIT-UP| REVERSE CRUNCH".

I want to thank our coaches for bringing this amazing exercises to us. In our busy lives
we spare our time to do these healthy exercise to keep ourselves fit

I am trying to do required exercise perfectly and the other hurdle is for me to present
the post using proper markdown option. As
I am new to the platform I will learn gradually how to pull pictures and center
texts. It will take time .
I am learning it myself and no one is here to guide me properly.

• You will lay down on the floor. Your both legs will be wide open. Your both hands
  will be behind your head or neck. But you will not press the neck. It is just for little
  support for the balance of the body.

• When you move towards your knees you will touch your chest with both legs and
  go back to the original position without rising your legs.

• You will repeat it for 7 times. After that you will do rest for 10 seconds.
  After rest you will start the same process. Up and down 7 times.
  After completion of the required repetition rest again for 10 seconds. And start the process again.

• Same as you did in the previous time. If we count the total rep it is 21 times.
  And we did 20 seconds rest in the sit-up exercise.

• You can increase the numbers if you have enough trained yourself for the exercise.
  One tip given by our coaches is to inhale oxygen when you go down and exhale when you rise towards your legs.

• This exercise will strengthen your abdominal muscles and especially the abs area.

• This workout is best for athletes and football players.

As per the requirements of the challenge .I have completed the given task effectively. I tried these exercise tasks twice. I included the second day videos.
On the first day my foot rises in few steps. Also I was finding it difficult to sit effectively maybe my muscles were not that strong.
My abdominal muscles and back muscles improved a lot after this exercise.

• You will lay down on your back. Both arms will be on the ground.

• You will rise your both legs and bring them to the top of your chest in 90°. As your hip rises from the ground stay for a second. Bring your both legs to their original position but do not touch the ground. Rise again above your chest in the same angle.

• You will count to ten in the first set. Rest for 10 seconds. Repeat the same process a second time. After completion rest for 10 seconds for the second time. At the final repetition again count to 10 times.

• This exercise will give strength to your backbone abs muscles and abdominal muscles. This exercise will help your backbone so you can lift heavy objects easily.
• total number of repetitions will be equal to 30.

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My experience

I found the reverse crunch exercise a little bit challenging. The main difficulty was balancing myself. When I tried to rise my legs at 90° my legs would push back towards my head side.
To get good results from this exercise I had to maintain this position. After completing the exercise I felt pain in my ribs and hips. I think this was because my stomach was empty and my body was less energetic.

However the pain went away quickly.

Honestly I have repeated both exercises. But the sit-up was more challenging than reverse crunch.

Weak abdominal muscles and belly fats makes it difficult to sit properly.
If your abdominal muscles are weak as well as your back muscles are weak. It will be very difficult for you to sit properly without any help. I overcame this challenge by maintaining my breathing techniques and warming up my muscles to gain enough power to hold me up.

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If you are facing difficulty rising your body you can ask someone to hold your both hands and push you upwards. Gradually you will be in a position to do this exercise by yourself.

Another technique is to ask someone to stand on your both feet so your feet will not rise and you will be in position to fulfill the required challenge. We mostly use these two techniques with new comers who join our exercise routine.

If my experience is concerned I would say these exercises are my food now. I want to do them daily.

On the first day before starting the exercise my abs were hurting due to last week's exercises like burpee and plank shoulder touch. But when I started the exercise the pain went away.I felt pain in my ribs. Maybe my body was not ready for the reverse crunch exercise.

On the next day I easily did both exercises without any pain. I would say this week's exercise was very effective for the abs region but not as challenging as the previous week's exercises.

After the exercise I was very energetic my whole body was very relaxed. I was felling no pain at all.

In conculsion I would say , the sit-up!and reverse exercise are great exercises that affects our abs, pelvis, lower and upper part of abdominal. These exercises will help us to stabilize our back side which will prevent us from back injuries.

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I invite my friends to participate in this challenging exercise.
@iqlimaa @muhammad-ahmad and @dexsyluz

Best Regards,
@fazal-qadir