Lie on your back with your hips and knees bent and your arms by your sides.
Contract your abdominal muscles by pulling your navel toward your spine.
Do not inhale but exhale.
Raise your arms overhead while maintaining an abdominal muscle contraction and keeping your chest and pelvis still.
Relax your abdominals and take a deep breath to expand your rib cage.
Slowly straighten out one hip and knee, then the other, again keeping your chest and pelvis still.
Then return to the starting position by bringing your arms down then sliding one leg up at a time.
