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- Lie on your back with your knees bent and your hips flexed into your stomach.
- With your elbows slightly bent, hold on to the bench just behind and above your head. If you're on the floor, hold on to a solid object above your head.
- Do a reverse crunch by rolling your lower back up off the floor and bringing your knees toward your chin. Don't use momentum.
- Slowly reverse this motion, lowering your spine back down one vertebra at a time. Don't allow your legs to extend or your head to lift off the surface at any point.