- 1). Place the mat on the floor or ground. Make sure there is enough space for working out.
- 2). Lie on your back with your hands at your sides. Make sure your feet are placed in the same width as your shoulders.
- 3). Bend your knees, making sure that they do not kick out from their previous position. Now lift your hips, while placing your hands beneath you.
- 4). Continue to keep your knees bent. Make certain that you hold this position during the exercise.
- 5). Bend your upper torso so that it touches, or attempts to touch, your chin.
- 6). Hold this position for 30 seconds.
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