Lie on the floor on your back with your knees bent at a 90-degree angle. Your feet should be flat on the floor, about 30 cm (12 in.) from your buttocks.
Cross your arms over your chest. If this bothers your neck, try putting your hands behind your neck (not your head), with your elbows spread apart.
Slowly contract your abdominal muscles and raise your shoulder blades off the floor.
Keep your head in line with your body-don't press your chin to your chest.
Hold this position for 1 or 2 seconds, then slowly lower yourself back down to the floor. Repeat 8 to 12 times.
Current as of: June 26, 2019
Author: Healthwise Staff Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine Brian O'Brien, MD, FRCPC - Internal Medicine Adam Husney, MD - Family Medicine Kathleen Romito, MD - Family Medicine Joan Rigg, PT, OCS - Physical Therapy
Medical Review:William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Brian O'Brien, MD, FRCPC - Internal Medicine & Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Joan Rigg, PT, OCS - Physical Therapy