Lay face up on the mat with your arms at your sides. They can be closer to your body or extended comfortably to use for balance.
- Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). This is the starting position. Brace the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back(lumbar) region yet with the back firmly against the floor.
- Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. Hold when you cannot curl without your back coming off the mat.
- Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.
- Try 10 repetitions for three sets starting out and increase it as you get stronger.
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