A. Lie down on your side. Arm closest to the floor comes out in front of you for support OR you can prop yourself up on your elbow (easier). Top arm reaches over and behind the head, extending the body line. Feet are crossed (like a mermaids tail).
Tip: Support your tush with a pillow if needed.
B. Keeping feet crossed and legs straight, lift and twist feet towards the ceiling. Your hips and booty will roll slightly inward as you reach your top hand towards your toes and raise your torso from the floor. Use your obliques and not your legs to do the lift.
C. With control, lower back down to starting position and repeat.
Beginners: Come up to your elbows, and lift only the legs if needed (no arms). Reduce range of motion to make this easier.
Advanced: Make the lift explosive (power up quickly) and lower slowly and controlled. Reach as high as you can. Leg weights can be used to add resistance, or you can place a dumbbell/plate between your legs (squeeze to keep it in place with your inner thighs).
The less you roll your tush (staying on your side) the harder it is. You DON’T have to lift high to feel the contraction. Uncrossing the feet will also make this more challenging.
Try 10-20 per side (or 30-60 seconds!)