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