Lie on your side and support your body on the elbow and side of the foot. Lift your hips in a straight line from your ankles to your shoulders. Stabilize your upper body by tensing your abdominal muscles.

Lift your upper leg without bending your knee and hold it for 5 seconds. Then return to the starting position.

Do 10 repetitions on each side and hold the position for 5 seconds.

Crunching the board

Place your hands on the mat, straighten your legs with your back straight, and shift your weight to your toes. Lift one knee and position it parallel to the opposite elbow. Do 10 repetitions and then return to the starting position.