1. Start by lying flat on your back on a mat with your arms and legs spread out into an "X" shape.
2. Engage your core by pulling your belly button towards your spine, and keep a neutral spine without arching your back.
3. Lift your right hand and your left foot simultaneously, making them meet above your torso while you perform a crunch, lifting your shoulder blades off the floor. As you do this, exhale and squeeze your abdominal muscles.
4. Keep your neck neutral to avoid strain, and do not tug on your head as you lift.
5. Slowly lower your arm and leg back to the starting position while inhaling.
6. Repeat the movement with your left hand and your right foot.
7. Continue to alternate sides for the desired number of repetitions.
8. Make sure to perform the exercise in a controlled manner, focusing on the contraction of the abs and obliques with each rep.
Ensure that movements are smooth and you maintain control throughout the exercise. Adjust the number of sets and repetitions according to your fitness level. It is always recommended to warm up before exercising and cool down after your workout session.
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