Starting Position: Lie flat on the floor with your knees bent slightly, heels on the ground. Extend your arms straight, parallel to the floor at shoulder level.

Perform the Crunch: Engage your abdominal muscles, lifting your shoulders and upper back off the floor while reaching your hands towards your feet.

Pause and Lower: Hold the lifted position briefly, then gently lower back to the starting posture.

Knee Position: Keep your knees only slightly bent, not deeply.

Neck Alignment: Maintain your neck in line with your spine, avoiding tilting or straining.

Breathing: Breathe consistently throughout the exercise; inhale as you lower, exhale as you lift.

Repetitions: Aim for a set of 10-15 repetitions, or as many as you can do with good form.

Finish: After completing your set, relax on the floor for a moment before sitting up. Avoid sudden movements to stand up immediately after finishing the exercise.

Remember to focus on form and controlled movements for maximum effectiveness. Adjust the number of sets and repetitions according to your fitness level.