1. Choose a medicine ball of appropriate weight for your fitness level.
2. Lie down on your back with your knees bent and feet flat on the floor.
3. Hold the medicine ball with both hands, extending your arms so the ball is directly above your chest.
4. Engage your core by drawing your belly button towards your spine.
5. Exhale and lift your head, neck, and shoulders off the floor into a crunch, keeping your arms straight and the medicine ball above you.
6. Pause at the top of the movement, with your upper abs contracted.
7. Lower back down to the starting position while inhaling.
8. Repeat the movement for the desired number of repetitions and sets.
Make sure to maintain control of the medicine ball throughout the exercise and perform each repetition with a smooth, controlled motion. Avoid pulling or straining your neck and ensure that the movement originates from your abdominal muscles.
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