- Lie on your back. Bend your knees and place your feet about a foot from your glutes.
- Place your hands on the back of your head so that your thumbs are behind your ears. Drop your chin down toward your chest but not touching it.
- Pull with your core muscles while simultaneously lifting your head, neck, and shoulder blades off the floor. Pause for a one count.
- Slowly lower back down to complete one repetition.
- Perform 2 sets of 15-20 reps with 45 seconds of rest between sets.
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