Against-Wall Bent-Knee Crunch

1. Start by lying on your back on an exercise mat with your hips bent roughly 90 degrees, placing your feet flat against a wall. Ensure you are close enough to the wall so that your knees are also bent at a 90-degree angle.

2. Place your hands gently behind your head or across your chest. Avoid pulling on your neck if your hands are behind your head.

3. Engage your core muscles by drawing your belly button towards your spine.

4. Gently exhale as you lift your upper back off the floor by contracting your abdominal muscles. Curl your shoulders towards your pelvis while keeping your lower back on the floor.

5. Hold the contraction at the top for a moment, ensuring not to hold your breath.

6. Inhale as you slowly lower back down to the starting position, maintaining control and not allowing your shoulders to completely relax onto the floor.

7. Repeat the movement for your desired number of repetitions and sets.

Be careful not to rush the movements, and focus on using your core muscles rather than relying on momentum or neck strain to lift your torso. Adjust the difficulty by doing more or fewer repetitions and sets, and ensure you maintain proper form throughout the exercise.

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