Lie on a mat or flat bench. Steady yourself by pressing your arms and hands on
the mat or bench, as pictured.
Bend your knees and start pulling them
toward your chest. Your knees should be bent with your thighs flexed at the
hips so that your knees are over your torso. Your buttocks should not be
touching the floor or bench. This is the starting position.
Shorten your torso by bringing your
abdominal muscles forcefully.
Slowly return to the starting position, but
without your buttocks ever touching the floor or bench.
Repeat the exercise for the recommended
number of sets and repetitons.