step 1 lie on your back on the ground.
-have your knees bent and the balls of your feet and heels placed flat on the ground.
step 2 place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.
step 3 tighten your abdominal muscles gently by drawing in your belly button to your spine.
step 4 keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Fokus your eyes on your bent kness, all the while gently contracting the abdominal muscles. pull up from the floor until you are at a ninely-degree angle, or when the elbows are on or past, the knees.
step 5 Hold the position for a second.
- Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.
step 6 Repeat steps 3-5 for the remainder of the exercise. only do two to three if you are a beginner and slowly build up the amount over time, as your strength increases.