Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Place your hands lightly on either side of your head.
Push your back down flat into the ground to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor. Continue to push down into the ground with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a one second.
Return to the start position in a smooth movement. Repeat the exercise according to the training plan.