Nasty
Lie on your back, with your right leg bent at 90 degrees, foot off the floor, with your left leg over your right, ideally resting your left ankle, just below your right knee, whilst focusing on keeping your left knee pointing out to your left side.
Support the weight of your head with your hands; however avoid pulling on your neck throughout the exercise.
Exhale and slowly lift both shoulders off the floor, whilst bringing both legs in towards your chest, using the left leg to add resistance to the movement.
Inhale as you slowly return back to the starting position, however aim to keep your shoulder blades off the floor throughout the exercise, in order to keep your abdominal muscles contracted.
Avoid any jerking movements; focus on bringing the lower and upper body in and out together. change legs over, and repeat again on the other side.
Beginners will find this exercise difficult; however aim for 2 sets of 4 - 8 reps, resting down their shoulders every fourth rep if required.
Intermediates aim for 2 - 3 sets of 8 - 12 reps each side, focusing on a slow lift and lower, breathing comfortably throughout.
Advanced, work for the above; however hold in the final phase for 1 - 2 seconds, and then lower down in slow motion, keeping both shoulders off the floor throughout.
The exercise can be made harder by resting the upper-leg further across the lower-leg, (i.e. resting the right knee on top of the left knee).
The exercise can be made harder by holding suitable dumbbell weights and performing a pec deck action with the arms, bringing the arms together as you lift, and lowering as you return back towards the floor.