Lie on your back, hands clasped behind your head, knees bent, feet flat on the floor.

Inhale through your nose and exhale through your mouth, keeping it half-open, while you bring your knees up to your chest and raise your head and shoulders from the floor. At the same time, slightly raise your pelvis. Avoid pulling too hard on your head with your hands. You can also keep your hands at the sides of your head.

Return to the starting position, bringing your head and feet back to the floor.

If possible, perform two sets of 10-15 repetitions, resting for 30 seconds after each set.