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1. Lie face up with your knees bent and a small pad or towel under your lower back. Place your hands behind your head to support your neck. 2. Lift your chest until your shoulder blades are off the ground while at the same time rotating your pelvis toward your belly button. 3. Slowly return to the starting position. 4. Continue for the full set. Be sure to: Do not pull your head with your hands. You should feel it: Working your abdominals.