This is an upper and lower abdominal exercise.

Starting position: lie on your back, straighten your legs. Now raise your legs so that your knees are bent and your feet are on the floor at a distance of 30-35 centimeters from each other. Stretch your hands up to the sky. Do not open your head from the floor. Perform a breathing exercise, pull in your stomach and take the main pose.
Basic pose: keeping your arms straight, stretch them up, at the same time raising your shoulders and lifting yourself off the floor. The head should be tilted back. Look at an imaginary point on the ceiling behind you. Try to get off the floor as much as possible. Let your shoulders and chest rise as high as possible. Now lower yourself to the floor – first your lower back, then your shoulders, and then your head. As soon as the head touches the floor, immediately rise again. The head should remain tilted back. Raise your hands up. Pull yourself up and stay in this position for 8-10 counts. Do the exercise three times.

Do’s and Don’ts

• In the basic pose, keep your head tilted back with your chin up so as not to injure your neck. Find a point on the ceiling behind you to look at as you pull yourself up. So the head will take the correct position. By keeping your chin on your chest, you will be fooling yourself – instead of the abdominals, the head and shoulders will do all the work.

• Never sway or push off. You need muscles to work, not physical laws. Imagine that you pull yourself up by the arms and lower yourself again. Do not rest when you are on the floor. Let the abdominal muscles constantly work. Just lightly touch the floor with the back of your head and rise again.