Lying Crunch

1. Starting Position:
- Lie flat on your back on an exercise mat. Make sure your back is pressed against the mat and your legs are extended straight up toward the ceiling. Your feet should be together.
- Place your hands behind your head or cross them over your chest. Ensure your elbows are out to the sides to prevent straining your neck.

2. Engage Your Core:
- Before starting the movement, take a deep breath and gently engage your abdominal muscles. Imagine pulling your belly button towards your spine.

3. Movement:
- Exhale as you lift your upper body off the mat. Focus on curling your torso upward towards your legs while keeping your feet elevated.
- Use your abdominal muscles to perform the lift, rather than pulling on your head or neck. Keep your chin slightly tucked to avoid straining.

4. Return to Starting Position:
- Inhale as you lower your upper body back down to the mat in a controlled manner. Ensure your lower back remains flat on the mat.

5. Repetitions:
- Repeat the movement for 10-15 repetitions or as per your fitness level. Take brief rests between sets if needed.

Tips:
- Keep your legs straight and elevated throughout the exercise.
- Maintain a slow and controlled pace to maximize the effectiveness of the crunch.
- Avoid using momentum—focus on contracting your abdominal muscles.