Lie flat on your back on the floor with your knees bent and feet flat on the ground.
Place your hands lightly behind your head or across your chest without pulling on your neck.
Engage your core and curl your upper body forward, lifting your shoulder blades off the floor.
Squeeze your abdominals at the top of the movement and hold for a brief pause.
Slowly lower your upper body back to the starting position with control.
Repeat for the desired number of repetitions while maintaining steady breathing throughout.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15-20 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 20-25 reps with added weight | Strength, high intensity/volume |