Place a medicine ball between your knees and lie flat on your back, abs engaged, lower back on the floor, and legs lifted with knees bent and shins parallel to the floor. Bend your elbows and place your hands behind your head for light support.
Keeping abs engaged and knees bent, use your abs to pull your knees toward your chest as you lift your head, neck and shoulder blades.
Slowly return your legs to the starting position and release your upper body back down to complete one rep.

https://www.youtube.com/watch?v=H02ToCbdhys&feature=youtu.be

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