Crunches

Lie on your back on the floor. Bend your knees so your feet are flat on the floor.

Cross your arms in front of your chest. Lift your shoulder blades of the mat with a smooth, controlled motion.

Lift yourself just enough to raise your shoulder blades off the floor. Once your shoulders are raised, pause and hold that position for 1 to 2 seconds.

Lower yourself back down with a slow, steady motion.