1. Lie flat on your back and place your calves on a flat bench seat.

  2. Place your hands behind your head with fingers interlaced together.

  3. Perform the following movements simultaneously:

    • Pull your hips from the floor using your lower abdominal muscles.
    • Raise your shoulders and back from the floor using your upper abdominal muscles
    • Force your shoulders in moving them towards your hips
    • Exhale hard

  4. Hold the contracted position for a slow count of 1-3 seconds.

  5. Keep repeating this movement until fatigued.