-Lie flat on your back with your legs straight and hands off the floor, by your sides

-Engage your core and focus on pressing your lower back onto to floor

-Lift your legs and head and shoulders off the floor

-Keep your legs straight and point your toes, ensure that your lower back remains in contact with the floor during the hold

-To make this exercise easier your can perform the hold with your legs higher up and gradually lower them as your progress