- Start in a kneeling position with your hands planted on the ground.
- Pick your knees up off the ground. Hold in this position with a flat back.
- Hold the bar with a slightly wider than shoulder width grip. Push the bar up toward the ceiling and maintain that elbow extension.
- Flex your abs and sit-up. Aim to get your torso vertical while maintaining the barbell overhead.
- Sit on the floor and flex your knees and hips to a 90 degree angle.
- Your feet should be hovering off the ground. (If that's too hard start with heels on the floor)
- Rotate your upper spine to engage your obliques.
- Lay on your back with your arms palms down on either side.
- Keep your legs together and as straight as possible.
- Slowly raise your legs to a 90° angle, pause at this position, or as high as you can reach your legs, and then slowly lower your legs back down.
- Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.
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