Lie on your back and bend your hips and knees but keep your feet flat on the surface.
Place your fingers on your abdominal muscles between the pelvis and ribs.
Contract your abdominal muscles by exhaling as you pull your navel towards your spine.
Lift one leg up until your hip is bent to 90 degrees.
Do not push down with the foot that is still on the surface.
Then lift the other leg up to the same position while keeping your back from moving.
Maintain the contraction of your abdominal muscles, as you lower one foot at a time to the surface.
Keep your chest still and your abdomen flat when you are doing the exercise.
