Lie on your side with your lower legs bent at 45 degrees and stacked one on top of the other.
Bending at the waist, raise your upper body off the floor, using your elbow and forearm to support your weight.
Keep your hips and legs in contact with the floor as you move upwards.
Rotate your top knee upwards in a circular motion keeping both feet in contact at the ankles throughout the movement.
Lower your knee back down in a controlled manner and perform the required number of repetitions at a slow pace.