First, lay on a mat or comfortable floor on your back. Bend your knees and keep your feet flat on the floor. Place your arms straight or behind your head – but when you do the crunch, never pull up your head with your hands. Now, to get the feel of a crunch, concentrate on sucking your stomach in, then lift your back about two inches off of the ground. Hold until you need a break and lie back down. Think of the crunch as a two part exercise. Tummy roll in, then lift. It is almost a roll up and then hold, then back down. Be sure your chin is not tucked in to your neck or out too far. The more you do these, the more defined you will be!