1. Lay with your back flat on the floor and legs and feet pointing to the ceiling, at a  95 degree angle. (Perpendicular to the floor)

2. Your legs should be fairly straight. Do not lock your knees. Keep it slightly bent.

3. Place your hands next to your hips. Hands flat down and head on the floor. Look to the ceiling.

4. Use your lower abs to raise your hips off the floor. Slowly move them over your head.

                                                  

5. Pause and contract your abs for a slow count of 1-5 seconds.

6. Slowly lower legs back to the starting position.

7. Repeat.