• To begin, lie down on an exercise mat with your back pressed against the floor and your legs extended a few inches above the floor. 

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• Place your hands either under your glutes with your palms down or by the sides. This will be your starting position.

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• As you keep your legs extended, straight as possible raise your legs until they make a 90-degree angle with the floor. Inhale as you perform this portion of the movement.

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• Hold the contraction at the top for a second then as you exhale, slowly lower your legs back down to the starting position.