Lie on your back with your feet flat on the floor and spread about shoulder width apart or more. Hold your hands open and loose at your chest as if you just caught a football and were drawing it in.
Visualize a ball coming toward you on the outside
of one of your knees. Reach your hands out and stretch toward that ball to catch it. If you are reaching properly, your arms will be outstretched with your hands along the outside of your knee, your shoulders off the ground and your torso twisted slightly. Lower back to the starting position and reach to the other side. Do not sit up. The motion should be about that of a crunch with your lower back still on the ground.