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Focus your mind on your lower abdominal muscles |
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Maintain control throughout the movement |
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Lie on the floor on your back with the palms of
your hands flat on the floor at your sides. |
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Raise your legs straight up towards the ceiling. |
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Using your abdominal muscles, raise your hips
and buttocks straight up off the floor towards
the ceiling as if you were going to touch the
ceiling with your toes. |
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Once your hips and buttocks are raised as high
as possible, lower them to the starting position
and repeat. |
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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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