ON FLOOR FEET UP HANDS STRAIGHT UP

Lay down on the floor face up with your legs in the air and feet above the waist, place both hands together above your face and keep your arms straight, focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time, then slowly lower to the floor.

Attach the chord to the lower part of a door or immobile object, lay down on the floor face up with your legs off the ground and feet above the waist, curl your torso upward and focus on pushing your lower back into the floor while squeezing your abdominal muscles at the same time, then slowly lower to the floor.