Lie on your back on the floor. Bend your knees. Place your hands lightly on either side of your head. Push your back down to the floor.
Lift your shoulders off the floor and continue to push your lower back down. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Squeeze your abdominals hard at the top of the contraction and hold for a second.
Slowly go back down to the starting position and repeat the exercise according to the training plan.