<ul>
<li>Lie on your back on an exercise mat with your knees bent and feet flat on the floor, hip-width apart.</li>
<li>Place your hands behind your head, keeping your elbows wide and not pulling on your neck.</li>
<li>Engage your core muscles by drawing your belly button toward your spine.</li>
<li>Slowly lift your upper body toward your knees, curling your spine off the floor.</li>
<li>Exhale as you lift your torso, keeping your chin slightly tucked to maintain a neutral neck position.</li>
<li>Pause briefly at the top of the movement, ensuring your core is fully engaged.</li>
<li>Inhale as you slowly lower your upper body back to the starting position with control.</li>
<li>Repeat the movement for the desired number of repetitions, maintaining a steady and controlled pace.</li>
<li>Ensure your lower back remains in contact with the floor throughout the exercise to avoid straining your back.</li>
<li>Keep your feet flat on the floor and avoid using momentum to lift your upper body.</li>
</ul>