High Crunches

• Lie on your back with your knees bent and feet flat on the floor. Extend your arms straight up towards the ceiling. This is the starting position.

• Exhale and lift your shoulder blades off the floor, reaching your arms straight upward as if trying to touch the ceiling. Focus on using your abdominal muscles rather than momentum.

• Hold the contracted position for a second or two at the top of the crunch.

• Inhale and slowly return to the starting position, maintaining control throughout the movement. Don't let your back or neck arch as you lower down.

• Repeat for the desired number of reps. Start with 10-15 reps and work your way up.

• For more challenge, you can hold a weight plate or dumbbell against your chest. Or extend your arms straight past your head rather than pointing up.