Lie upper back supine on floor or mat. With both legs together, knees and hips bent, position outside of leg down to side. Place one hand base on of neck or place arms across upper chest.
Flex waist, raising upper torso off mat or floor. Return until back of shoulders return to mat or floor. Repeat and continue with movement in opposite position.
Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. See Spot Reduction Myth.
Movement can be made easier by placing arms further down, away from head (eg: arms crossed on chest). See Arm Position During Waist Exercises.
Exercise can be made more challenging by placing both hands behind lower part of neck or even more difficult by placing hands further up on head or beyond head. Exercise can also be performed with additional weight.