Lie on your back with your knees bent and feet flat on the floor
Place your hands lightly behind your head or across your chest
Keep your lower back pressed gently into the floor
Tighten your abdominal muscles
Lift your shoulders and upper back off the floor
Exhale as you crunch upward
Keep your neck relaxed and chin slightly tucked
Pause briefly at the top
Lower yourself back down slowly
Repeat for the desired number of reps
Keep movements controlled and avoid pulling on your neck