- Lie on you back, arms at your sides, knees bent, feet flat on the floor
- Inhale to prepare
- Exhale to imprint the spine
- Inhale bring one leg to table top
- Exhale bring the other leg to table top
- Inhale straighten the legs up to the ceiling
- Exhale lower both legs toward the floor only as far as you can keep the low back firm against the mat
- Inhale slowly bring both legs back up so that you toes are reaching toward the ceiling
- Repeat the lowering and lifting of the legs, 5-8 times, increasing as you progress during the week.
Notes: You don’t have to have a large range of motion for the legs. Stabilizing the spine is the most important part the exercise. If lowering the legs hurts your lower back, keep the legs straight toward the ceiling and instead of lowering the legs, just bend from the knee and then straighten the legs. Remember to breath. The slower you move your legs up and down the more challenging the exercise will be. You can also put a ball in between your legs for a different challenge. Enjoy feeling your muscles engage!