Description:

Lie flat on the floor with your lower backpressed to the ground and knees bent. Your feet should be on the floor and hands - behind your head. Contract your core muscle with hands, gently holding your head. 1.Pull your shoulder blades back and slowly raise your knee to about 90 degree angle lifting your feet from the floor. Exhale and slowly bring one knee towards your elbow and straightening the other leg at the same time. Keep both feet elevated higher that your hips. 2. Lift your legs off the floor simultanously, keeping them as straight as possible. Your shoulder blades should lay on the mat all the time. 3. Now left the right leg first and put it on the ground. Then lift the opposite leg. Keep lifting your legs one by one. 4. Extend one leg forward and, keeping it straight, make a crunch and reach your palms to your foot. Repeat with the other leg.