1
Lie supine on the floor or exercise mat with knees bent, feet flat on the ground approximately hip-width apart, and feet positioned close to the glutes. Maintain neutral spine alignment with lower back lightly in contact with the mat.
2
Place hands gently behind the head with fingers loosely interlaced, elbows pointing outward. Engage core muscles by drawing navel toward spine. Keep tension minimal in the neck and shoulders.
3
Lower the torso back toward the floor in a controlled manner, allowing the spine to extend slightly while maintaining core tension. Do not fully relax or rest the shoulders completely on the mat. Inhale during this lengthening phase.
4
Drive through the core to lift the torso upward, curling the shoulders toward the pelvis in a controlled crunch motion. Exhale as you perform the concentric phase, contracting the rectus abdominis maximally at the top of the movement before returning to the starting position.