Get in to a face down position. Extend your legs straight out behind you. Support your weight on your toes and forearms. Your forearms should be paralel between them and your toes at shoulder width apart. Keep the head facing the floor. Squeeze your abdominal and oblique muscles.
Move your right leg towards the roof. Return to the starting position with a smooth movement. Repeat the movement for the specified amount of repetitions and then repeat with the other leg.TIPS: Don't let the hips go down.