• Lie flat on your back with your feet flat on the ground.

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• Now place your fingertips on your forehead with your elbows in. 

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• While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

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• Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor as you aim to bring your elbows to the top of your knees.

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• At the top of the movement, contract your abdominals hard and keep the contraction for a second. 

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• After the one second contraction, begin to come down slowly again to the starting position as you inhale.

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• Repeat for the recommended amount of repetitions.