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Focus your mind on your lower Abdominal muscles |
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Feel yourself pulling through your toes |
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Lie on the end of a flat bench or the floor and
stabilize your body by placing your hands under
your rear and pressing pressing your palms
firmly against the ground; extend your legs out. |
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With your legs in a fixed, slightly bent
position throughout the movement, keep one leg
stationary while raising the other leg up in a
semicircular arc until they are about 75 degrees
above the level of the floor. |
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Reverse the movement and return to the starting
point. Repeat with other leg. |
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The entire motion should be done in a smooth,
controlled manner that lasts about 4 seconds,
with the downward movement no faster than the
upward. |
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