1. Begin by sitting on the edge of a padded stool, with your hands placed behind you for support.
2. Lean back slightly and maintain the support with your arms, keeping your chest up and your spine in a neutral position.
3. Bend your knees and bring your feet together, letting your knees fall outward to each side, thus creating the "frog" position with your legs.
4. Engage your core and slowly start to bring your knees towards your chest by contracting your abdominal muscles.
5. As you pull your knees up, crunch your upper body slightly toward your knees, intensifying the engagement in your abs.
6. Pause and squeeze your abs at the top of the movement when your knees are close to your chest.
7. Slowly lower your legs back to the starting "frog" position while maintaining control and keeping the tension in your abdominal muscles.
8. Repeat the movement for the desired number of repetitions and sets, making sure to breathe consistently throughout the exercise.
9. Focus on using a smooth, controlled tempo, and avoid using momentum to complete the crunches.
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