1. Start Position Exhale as you slowly thrust your legs toward the ceiling, raising your pelvis slightly. Concentrate on using your abdominals.
2. End Position Lift your legs as high as possible, without letting the small of your back leave the mat. Hold for 1/2 a second, squeezing your abdominals. Note: The thrust is a very short range of motion. Do not jerk your body or use momentum.
3. Return to Start The small of your back remains in contact with the mat. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie with your back on the mat.
• Bring your hands to your sides, either laying them flat or making fists.
• Place your hands slightly under your glutes.
• Cross your ankles. Keeping a slight bend in your knees, lift your legs, positioning them perpendicular to the floor.
• Keep the small of your back in contact with the mat. Keep your head flat on the mat and aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your head flat on the mat and aligned with your spine.
   • Keep your legs perpendicular to the floor.
   • Keep a slight bend in your knees and your ankles crossed.
   • Concentrate on using your abdominals. Do not jerk your body or use momentum.

2. At end position, the thrust has a very small range of motion.

   • Keep the small of your back in contact with the mat to alleviate unnecessary stress on your back.
   • Do not perform this exercise if you feel discomfort in your lower back.