Lie on your back with your knees bent and feet flat on the floor.
Your legs should be hip-distance apart.
Tense your pelvic floor and tummy muscles, pulling your belly button gently in toward your spine.
Keeping this tension, lift one leg in towards your chest until your hip and knee are at 90 degrees.
Steadily straighten this leg diagonally up toward the ceiling.
Maintaining control in your trunk and your other leg throughout.
The tension and position of these should not change.
Control the movement as you bend this leg back in, and then steadily lower your foot back to the floor.
Repeat this movement with your other leg and continue on in a fluid motion.