Lie on your back with your heels rested securely on a bench.
Ensure your knees and feet are hips distance apart with your knees pointing to the ceiling.
You should have your knees bent to approximately 45 degrees.
Tighten your abdominal and buttock muscles and roll your tail bone up from the floor.
Continue this movement, lifting your hips directly up to the ceiling until you have a straight line from your shoulders to your knees.
Keep your neck and shoulders relaxed.
Holding this position, lift one leg from the bench.
The leg remaining in contact with the bench will be the one you exercise.
Keep yous hips level throughout.
Lower your elevated back leg down to the bench.
Control the movement as you lower your hips back down to the floor.
Your abdominal muscles should remain engaged until your lower back reaches the floor.
