1. Lay on your back, pull the belly button in tight to spine and pick the arms up from the floor and reach directly up towards the ceiling.
  2. Lift both legs and have the hip and the knee at a 90 degree angle.

Beginners: Extend one leg at a time without letting the heel touch the floor.

Intermediate: Start in the same position and when you extend one of your legs also extend the opposite arm.

Advanced: Extend both legs and arms at the same time. Ensure the back does not arch while performing the movement.


  • Strengthen your core
  • Builds stability & strength in the stomach and lower back


Complete the chosen option 4 times per week carrying out 16 reps and 2 sets.


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