Learn the hollow-body crunch: keep your ribs knitted together, arms behind your head for support only, and curl your shoulders off the ground using your upper abs. Switch which arm is on top halfway through to balance the work.
You're in a hollow body position. You don't want your ribcage open like this. You're going to put your arms behind your head but they're not really doing anything. They're just keeping your head neutral but they're not lifting you. Your upper abs are going to lift you. So the first thing you do is knit your rib cage together before you go anywhere and then you're going to lift, just curling your shoulders off the ground, keeping your rib cage in and you don't want the rest of your body to lift off the ground. You're keeping everything down.
You can switch which arm is on top. You'll notice a little bit more from each side so I would switch halfway through and you don't want that rib cage sticking up right. So it always holds in the whole time even when you come down up, down, up. So that's the first thing you do is knit it together so that's working the upper abs.
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