Lie flat on your back and place your feet flat on the floor. Place your hands on the floor next to your hips.
Straighten your right knee and rise it around 45º. Squeeze your abdominal muscles and descent your belly as much as you can. Hold the position during the required time and then do the exercise with the other leg.TIPS: Focus on stiffen the spine all the time using your core muscles. Maintain your head resting on the floor.