Lie flat on your back with your legs extended and slightly separated from the floor. Place your hands on either side of your hips. Contract your pelvic floor and core.
Through your abs, lift yourself and at the same time move your knees towards the torso while you exhale. Make sure you are able to hold this position for 1 sec. Return to the starting position in a smooth movement while you inhale.TIPS: Focus on slow and controlled movement.