Take position at the end of a flat bench with your legs extended horizontally and your arms to the side, hands grabbing the sides of the bench to support your balance. Your core is tight and your torso is angled back at about 45 degrees. This creates a bend in your elbows. This is the starting position.
Commence the movement by contracting your abdominals and breathing out as you bring your legs up toward your body at the same time as you crunch from the abs.
At the maximum point of contraction, your lower torso and upper legs will be in a V-position. Squeeze the abs hard before slowly reversing the movement back to the starting position, inhaling as you do.