Please refer to the following links Abdominal Crunch Lie on your back, knees bent, feet flat on the floor an shoulder-width apart. Lightly support your head with finger tips, elbows out. Raise your head, shoulders, and upper back a few inches off the floor. Put your chest forward and keep your eyes on the ceiling. Do not crane your neck forward when you lift. Keep about a fist-size space between your chin and chest. Come up about 30 degrees, hold and then slowly lower yourself back down. Don't let your upper back rest on the floor and return to the starting position. https://www.webindia123.com/yoga/dhanuras.htm Please consult a physician before you start any exercise programme.