Chris shows how to do it on his program, do you have it? If not, do you know how to do atomic sit-ups? If so, then you know that you extend your legs and back and then come forward with your legs bent and off the ground and your back at a 45* degree angle above the ground. So you literally hold that posicion. Legs and back off the ground and your legs are also bent as if your knees wanted to touch your chest but they don't. Your knees should be about a foot or foot and a half away from your chest. Hold that posicion and that's it, you should start to feel your abs burn hahaha. Hope I helped!