Begin by lying flat on your back on the floor.
Arms are straight and the hands are places palm down under the butt cheeks and hip area.
Squeeze your abs and bring your chin to your t-shirt.
Contract your abdomen and begin by pointing your toes away and lifting the legs off the floor 4-10".
Pump the legs up and down as if swimming, while maintaining the stomach muscle squeeze.
Alternate feet and continue without touching the ground.
Repeat recommended repetitions or go by time..