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Start laying on your back on a mat or a towel. Bring your hands up by your ears and take your elbows out wide. Then elevate your feet off the floor with a 90 degree bend at your hips and your knees. You want your thighs to be vertical and your shins to be parallel

Adjust the back-extension machine so that the top of the padding comes to the top of your hips. Stand sideways in the machine with your left hip resting against the padding. Stack your right foot and hip on top of the left. Elongate your spine to maintain a straight back. Pull your abdominal muscles in

Begin by lying on the floor. Place your hands behind you neck Keep feet closer to hips Without jerking the neck slowly raise your torso up from the floor Chin should not be locked in the chest & try reaching the ceiling with your head Raise yourself and try reaching our knees Slowly, lower