Feet Extensions

Sit on the edge of a bench or step-box, leaning back slightly, with both hands behind you, securing your upper-body position with your arms, leaning back to about 75 degrees, keeping a slight roll in your back.

Bend your legs to 90 degrees, keeping your heels off the floor throughout the exercise; however aim to also keep them off the bench 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 extend your feet directly out, aiming for a smooth controlled motion, keeping your feet pointing upwards.

Beginners should aim for 6 - 10 reps, for 2 sets, keeping their legs slightly bent to reduce both the resistance and stress on the lower back.

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.