Lie flat on your back on a mat with knees bent at 90 degrees and feet lifted off the floor. Secure a medicine ball between your knees and place hands behind your head or by your sides.

1. Engage your core and press lower back into the floor.
2. Exhale and crunch upward, lifting head and shoulders off the ground.
3. Squeeze the medicine ball firmly between your knees throughout.
4. Bring rib cage toward hips without pulling on neck.
5. Inhale and lower upper body slowly back to start.
6. Maintain control and keep legs stable.