Lie on your back with your knees bent and feet on the floor. Bend your elbows and place your hands behind the head to support it. Keep the elbows out to the side and don't bring them forward at any point. Keep your chin off the chest, but relaxed.

Squeeze your abdominals tight; pressing your navel down into your spine and lift your upper body till the shoulder blades come off the floor. Slowly lower and just before you head touches the floor, lift up again.

Advanced level: Hold a pair of light dumbbells in your hands overhead as shown in the illustration.