Lie down on your back in the supine position with your legs bent and your feet flat on the floor.
Extend your arms straight out from the shoulder in the "T" position with your palms facing downwards.
Raise your feet off the floor keeping your legs bent through the knees until your upper leg is at a 90-degree angle to your trunk.
At the end of this movement, you should be lying flat on your back with your upper legs at 90 degrees to your trunk and your lower legs bent through your knee and parallel to the floor with your toes pointing upwards.
Maintain contact between your knees and feet for the duration of the exercise.
Rotate your hips and legs to the left making sure the opposite shoulder remains in contact with the floor throughout the movement. Keep the feet off the floor and only rotate to the limit of your ability.
Return to the starting position and continue for the desired number of repetitions.
Perform this exercise in a slow, controlled manner.