Lie on your side with a pillow between your knees and your lower arm outstretched.
Bend your knees, with your heels in line with your buttocks.
Lift your feet into the air, keeping your knees on the floor.
Tighten your pelvic floor and lower stomach muscles.
Keeping your feet together lift your top knee slowly up into the air and then control the movement as you lower it back down.
Do not allow your body to rotate back with this movement.
There should be no pain in the front on your pelvis.