1. Start by lying on your back on a mat with your knees bent and your feet flat on the floor. Place your hands by your sides, palms down.
2. Contract your abdominal muscles to lift your shoulders off the floor. As you curl up, reach with your hands towards your knees.
3. Make sure to exhale as you perform the curl-up, trying to touch your knees with your fingertips.
4. Hold the contraction at the top for a second, emphasizing the squeeze on your abs.
5. Slowly lower yourself back down to the starting position while inhaling.
6. Repeat the movement for the recommended number of repetitions, ensuring that you maintain proper form throughout the set.
Remember to perform the exercise with control, focusing on the contraction of the abs, rather than using momentum to lift your torso. It's important to keep your lower back in contact with the mat to prevent straining.
The images provided illustrate the exercise in sequential stages, showing the movement from the initial position through the peak contraction, where the abdominal muscles are engaged, and back to the starting point.
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