- With a pad or thick carpet under your back, lie flat on the floor and hold on to a sturdy post, bench, or even under a heavy sofa; anything that will not move when you do the exercise.
- Cross your ankles, pull your heels to your hips, then pull your knees directly over your hips. Your feet should be off the ground and your lower back flat on the floor.
- Without moving your legs at all, pull your knees toward your shoulders as far as possible, then lower your hips back to briefly touch the floor.
- Do not use any momentum. Move smoothly to protect your spine.