Bent Knee Tucks

Avoid this exercise if you suffer with lower back problems.

Sit on the floor, with your hands just behind your hips, palms facing forward to aid stability, leaning your upper-body back to about 75 degrees, keeping your back straight.

Bend your legs to 90 degrees, keeping your heels on the floor at the start of the exercise; however aim to keep them off the floor throughout the exercise in order to keep the abdominal muscles contracted.

Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smooth motion.

Inhale and lower your feet back down, aiming on feeling your abs do the work, rather than using gravity.

Beginners should aim for 6 - 10 reps, for 2 sets, keeping their feet high off the floor to reduce the resistance.

Intermediates aim to work for 10 - 15 reps in full action, for 2 sets.

Advanced aim to work as above, however hold in both the upper and lower phase for 1 - 2 seconds.