Starting position

  1. Lie flat on your back on a mat. 
  2. Lift your legs and bend at the hip and knee joints to 90 degrees. 
  3. Place your hands on your temples with your elbows spread to your sides.
  4. Make sure your back is fully resting on the surface.


  1. Exhale and at the same time bend your torso using your abdominal muscles, trying to engage your neck as little as possible while not pulling your lumbar region off the mat.
  2. Try to control the movement, do not start the repetition by bending your head, but instead, use muscle strength.
  3. Slowly return to the starting position, still tensing your abdominal muscles. 
  4. Repeat a set number of times.