1. Start by lying flat on your back on an exercise mat with your knees bent and hands placed lightly behind your head.
2. Pull your knees in towards your chest, keeping your lower legs parallel to the floor.
3. As you bring your knees in, curl your upper body off the floor, lifting your shoulder blades and aiming to bring your chest towards your knees.
4. As you perform the crunch, focus on contracting your abdominal muscles deeply and exhale.
5. Hold the tuck position briefly to ensure a strong contraction in the abs.
6. Slowly lower your upper body back to the floor while simultaneously straightening your legs back to the starting position, but without letting them touch the ground.
7. Repeat the movement for the desired number of repetitions and sets, making sure to keep the movement controlled and avoid any jerky motions.
Ensure that you warm up properly before engaging in this or any exercise, and keep your movements controlled to avoid strain or injury. Adjust the number of repetitions and sets according to your fitness level.
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