Lie on your back with your legs bent and your feet flat on the floor.
Place the fingers of both hands underneath the small of your back and bring your legs up, staying bent through your knees until your upper leg is at a 90 degree angle to your trunk.
Raise your head just off the floor and contract your abdominal muscles by pulling the navel in towards your spine.
Slowly straighten out your legs as far as possible by pushing out with your thighs. Maintain the tightness in your abdominals and do not lower your feet onto the floor as your legs extend. Retract your legs then extend again.
Maintain the movement for the required duration.
