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Step 1
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Press your low back into the floor. If you do it correctly, you should not be able to slip your hands underneath your low back. To help protect your back from injury, keep your low back pressed into the floor throughout this exercise.
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Step 2
One at a time, lift your legs, keeping your knees bent at a 90-degree angle and your lower legs parallel to the floor. Your knees should be directly above your hips. This is often referred to as a tabletop position with the legs. (It is best to lift the legs one at a time, in order to keep the low back pressed into the floor. Trying to lift both legs at the same time can often place stress on the back.)
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Step 3
On the inhale, lower your right heel toward the floor. The farther you reach the heel away from you and the lower you come to the floor, the more challenging this exercise is. So if your back is very sensitive, keep the heel close to the body and only lower part of the way.
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Step 4
On the inhale, bring the knee back up to the tabletop position and pause for a moment. Then repeat the same movement with the left foot. (It is important to move only one leg at a time. To avoid back injury, do not bicycle the legs. Make sure you pause for a moment with both feet up before you switch legs.)
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Step 5
Go back and forth for eight to 12 repetitions.
