*lie on your back with your knees slightly bent and dorsi flex your toes
*have your hands at your ears bring your elbows out on the way down and bring them in on the way up
*to make it easier, reach forward and extend your hands forward pass your knees
*sit up all the way
*breathe out on the way up and keep the abs tight on the way down
*do about 15-25 reps
*you can also do this on a bench to enage more core muscles