Necə edilir

1. 1

   Lie with your back flat on a bench and your legs extended in front of you off the end.

2. 2

   Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.

3. 3

   As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

4. 4

   Now, as you inhale, slowly lower your legs back down to the starting position.