1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the ankle constraints.

2. Bend your knee comfortably and keep them bent throughout the entire set. This helps to relieve concentrated back strain.

3. Place your hands across your chest or fingers behind your ears, don’t pull on your head you will damage your neck.

4. Curl your head, shoulders, upper back and lower back slowly in succession off the floor until your torso is perpendicular to the floor.

5. Hold the upright position for a second and reverse the movement slowly until reaching the starting point.

6. Resistance may be added by varying the degree of incline if you are using an ab bench or by holding a weighed barbell plate behind your head.