Lay flat on your back with your feet flat on the ground

Hold a dumbbell in two hands, with arms extended straight into the air above your shoulders

Slowly curl head, shoulders, and upper body off the ground, reaching the dumbbell towards the ceiling

Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor

At the top of the movement, contract your abdominals hard and keep the contraction for a second & begin to come down slowly again to the starting position.