To increase the strength of your abdominal muscles and to help improve your core strength and stability.
Lie flat, face up onto an exercise mat or a soft carpet. Semi-flex your knees and hips. If you are a beginner start with your hands by your sides. Otherwise interlock your fingers behind your neck or head with your elbows by your side.
Bend you knee and hips and lift your feet off the floor. Take a deep breath. Then slowly lift your head, neck and upper back off the floor. Do not come higher than about 6 inches. Hold this position for 3-5 seconds whilst fully exhaling and contracting your abdominal muscles.
Then in a slow and controlled manner lower your body on the floor. Rest for a few seconds and repeat as advised.
Avoid pulling your head or neck. Your hands are there just to support you and not to pull you up. If your strength is poor, do this exercise by gliding your palms on the floor next to your body as you attempt to come up.