1. Do the crunch on an exercise pad or carpet, not a hard surface.
2. Lie flat with the lower back remaining flat on the pad.
3. Knees are bent, with feet flat on the pad.
4. Put arms up and elbows out with hands either touching ears or linked behind to rest or support head. Do not pull up on the neck.
5. Contract abdominal muscles, and exhale as you raise your shoulders in a controlled raise - no herky-jerky movements. Inhale coming down and keep the abdominal muscles tight.