Lie on your back on an exercise mat or the floor.

 

Bend your knees and cross one knee over the other, as pictured.

 

Place one hand behind your head; the other, extended out to your side.

 

Contract your abdominal muscles, and lift your head, neck, shoulders, and upper back off the floor.

 

Twist slightly to one side so that your bent elbow nearly meets the bent knee. Use the strength of your abdominals to perform this movement, not your lower back muscles. Then lower to the starting position (shoulders off the floor), controlling the downward movement with your abdominal muscles.

 

Repeat the exercise for the recommended number of sets and repetitons. Then repeat the exercise on the other side.