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

Your hamstrings should be perpendicular to the floor.

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 toward your hips

·        exhale hard

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

5. Keep repeating this movement for stated reps.