<ul>
<li>Lie flat on your back on a mat with your knees bent and your feet flat on the floor.</li>
<li>Place your fingertips behind your ears or cross your arms over your chest.</li>
<li>Engage your core by pulling your belly button towards your spine.</li>
<li>Exhale as you lift your upper body towards your knees, rolling your spine up one vertebra at a time.</li>
<li>Keep your feet, lower back, and tailbone pressed to the floor.</li>
<li>Inhale as you lower your upper body back down to the starting position with control.</li>
<li>Repeat the movement for the desired number of repetitions.</li>
<li>Avoid pulling on your neck with your hands; focus on using your abdominal muscles.</li>
<li>Maintain a steady and controlled pace throughout the exercise.</li>
<li>Ensure your lower back does not arch excessively during the movement.</li>
</ul>