Place a mat in front of a low pulley cable with a bar attached to it. Sit facing the pulley with knees bent and place the bar between your feet with it resting across the tops of your feet. Lean back with your knees bent and your head, back and feet flat on the floor. Place your hands lightly along the sides of your head and slowly draw your knees up until your legs form a 90 angle with the mat.

Slowly curl off the floor, drawing your elbows towards your knees. Pause, return to the starting position and repeat.

Find a cable crossover machine that has two low cable pulleys set directly across from each other. Hook a rope to the opposite pulley. Set up as before, only this time grab the rope behind you with both hands and pull it towards you until your fists rest in front of your shoulders. Slowly curl up and twist to the left. Lower back down and repeat the move, twisting to the right.