Lie on your back with your knees bent and feet flat on the floor
Place your feet hip-width apart
Keep your lower back gently pressed into the floor
Put your hands lightly behind your head or across your chest
Keep your elbows open and avoid pulling on your neck
Engage your core before lifting
Exhale as you lift your shoulders and upper back off the floor
Lift only a few inches, using your abdominal muscles
Keep your chin slightly tucked
Keep your gaze up and forward
Pause briefly at the top
Lower yourself slowly and with control
Keep the movement smooth and deliberate
Avoid using momentum
Avoid arching your lower back
Avoid pulling your head forward
Keep your neck relaxed
Repeat for controlled reps
Stop if you feel pain in your neck or lower back