1 - Lie on your back on a mat or a comfortable surface with your knees bent and your feet flat on the floor. You can also place your feet on a bench or have someone hold them down for added stability.
2 - Place your hands gently behind your head, avoiding pulling on your neck, or cross your arms over your chest.
3 - Engage your core muscles by drawing your navel toward your spine.
4 - Slowly lift your head, neck, and shoulders off the ground while exhaling, using your abdominal muscles to crunch upwards.
5 - Keep your lower back pressed into the floor or mat and avoid pulling on your neck with your hands. Your goal is to bring your chest closer to your knees.
6 - Inhale as you lower your upper body back to the starting position, but don’t relax your core completely. Keep your abdominal muscles engaged.
7 - Repeat the motion for the desired number of repetitions.
8 - Remember to breathe steadily throughout the exercise and maintain proper form to avoid strain or injury.
