1.Lie down on the floor, and place your feet on a ball.
2.Place your hands lightly on either side of your head keeping your elbows in.
3. Begin to roll your shoulders off the floor about four inches and continue to push down with your lower back,
4. Squeeze your abdominals hard at the top of the contraction and hold for a second and slowly go back down to the starting position.
Tips and Advises:
1. Don't lock your fingers behind your head.
2. Your lower back should remain on the floor when doing this movement.