Lie on a mat on your back. However, if getting on the floor is difficult for any reason then perform it on your bed.
Make sure that your lower back is relaxed against the mat during this exercise.
Bend your knees until your legs are at a 45-degree angle.
Keep both feet on the floor.
Place both hands crossed over your chest or finger tips on the side of your head for support.
Movement:
Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.
Slowly return to the starting position, stopping just short of your head touching the floor.
Key Points:
Exhale as you contract the abs.
Inhale while returning to the starting position.
Keep your eyes focused on the ceiling to avoid pulling with your neck.
Your hands should not be used to lift the head or assist in the movement.
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