Lie on your back with your legs bent and feet flat on the floor.
Your knees and feet should be hips distance apart.
Raise one leg off the floor.
Tighten your buttock and abdominal muscles as you lift your hips up into the air.
Ensure your hips remain level and that the side on your elevated leg does not drop down.
In this position, raise the ball of your foot on your grounded leg off the floor so that you are balancing on your heel only.
Lower your foot back down and then repeat.
Control the movement as you lower back to the floor.
Ensure you remain on the heel of one foot throughout.