Between 8 and 20 reps should be performed for each set. Rest one to four mins. This routine should be performed once a week for beginners, up to three times a week for more advanced. Remember to warm up and stretch before starting.
Feet are also flat on the ground in a comfortable position.
Arms may be crossed against your chest or hands may be placed behind your head. Exhale and raise your head, neck and shoulders off the ground as you flatten your lower back into the mat. Shoulders lift a couple of inches off of the floor. At the top of the movement, pause for a secnd, then inhale as you return to the starting position. Lie on floor with your back flat.