Lift your head and if possible, your shoulders like you are beginning a crunch.
Pull your knees into your chest. Your lower back should press into the floor.
Now you are in a ball-like position, roll back and forth with as much control as possible.
If this is easy, extend your legs outward, holding the crunch position with your shoulders.
Rock back and forth with your legs out with as much control as possible.
If this isn’t too hard, then extend your arms outward and continue to roll back and forth. Always keep your lower back flat against the ground when rolling down and your head and shoulders in the crunch position.