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Step 2: Move As One Unit. EQUIPMENT: Bodyweight Lie faceup on the floor with your knees bent, feet flat, and your arms extended past your head. Start by lying supine on the ground so that your chest is up. Tone and Tighten Recommended for you The best sleeping position for back pain, neck pain, and sciatica - Tips from a physical therapist - Duration: 12:15. Use the momentum from your arms to help you sit up. How to Do a Sit-Up Step 1: Lie Flat and Get Tight.