Lie on your back with your legs straight out in front of you.
Ensure you point your knees and toes directly up to the ceiling.
Exhale and tighten your abdominal and pelvic floor muscles, stabilising your trunk and your pelvis.
Simultaneously slide one heel along the floor towards your buttock.
Hold this position as you inhale.
Exhale and slide the foot back down to the starting position.
Make sure your knee continues to point directly up to the ceiling throughout this entire movement.