Lie on your back holding a stick in both hands.
Bend your hips and knees into tabletop position, with your hips and knees both at 90 degrees.
Place the stick between your legs, behind your left thigh, and in front of your right.
Hold the ends of the stick in both hands outside of your thighs.
Keeping this position with the stick, press your thighs into the stick, pressing away with your left and pulling in with your right.
Keep a firm grip on the stick so that you do not allow it to move.
Hold this position, relax, and repeat.