STEP 1. Lie with your knees bent and your feet flat on the floor. Fold your arms across your chest or hold your hands behind your ears (Do not interlock your fingers behind your head).
STEP 2. Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor.
STEP 3. Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position using a controlled movement.