1 Leg V-Sit

Beginners and persons who suffer with lower back pain should avoid this exercise.

Lie on your back with one leg bent, keeping the foot flat on the floor to aid stability. Your other leg should be almost straight, 4 - 6 inches off the floor.

At the same time bring your hands and shoulder blades 2 - 4 inches off the floor. (In this position your abdominals are partially contracted). Or lower down fully, easier option.

Exhale and fully contract your abs whilst slowly lifting your hands and single straight leg up to a point above your central line.

Inhale and lower arms and leg back to your starting position.

If your neck aches, rest one hand under to support the weight of the head.

Working this exercise at speed reduces the benefits for the abs and increases the risk of lower back injury.
Beginners avoid this exercise.

Intermediates aim to work each leg for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets.

Advanced work for 12 - 20 reps each side repeated twice with a minimum 20 seconds rest.