Against-Wall Crunch

1. Begin by lying on your back on the floor with your legs up and your heels placed against a wall. Your legs should be straight and form a 90-degree angle with your torso.

2. Place your hands lightly behind your head or gently touching the sides of your head, taking care not to pull on your neck during the exercise.

3. Engage your core muscles and lift your upper body towards your feet while keeping your lower back pressed to the floor. Focus on using your abdominal muscles to perform the lift rather than your hips or neck.

4. Lift until your shoulder blades are off the ground, hold for a count, then slowly lower your torso back to the starting position.

5. Repeat the movement for the desired number of reps and sets.

Tips: Keep the movement controlled and avoid using momentum to perform the crunch. Ensure you are breathing properly, exhaling as you crunch up and inhaling as you lower back down. To prevent straining your neck, imagine holding an orange under your chin, keeping some space there throughout the exercise.

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