1. Begin by sitting on the floor with a bench positioned in front of you.
2. Lie on your back and place your lower legs and feet on the bench, thighs perpendicular to your torso and creating a 90-degree angle at the knees.
3. Position your hands lightly behind your head or across the chest to avoid straining the neck. Keep a space the size of an apple between your chin and chest.
4. Engage your core by drawing your belly button in towards your spine.
5. Lift your shoulders and upper back off the ground in a controlled crunch motion. Your lower back should remain in contact with the floor.
6. Contract your abdominal muscles at the top of the movement and hold the position for a moment.
7. Slowly lower yourself back down to the starting position.
8. Repeat for the desired number of repetitions and sets, focusing on good form and controlled movements throughout the exercise.
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