1 Foot Vertical

Lie flat on the floor with both hands resting by your sides, with your feet firmly flat on the floor, in a position that bends your legs to 90 degrees. Straighten 1 leg vertical to the floor, aiming to keep this leg straight throughout the movement.

Slowly contract your abdominal, lower back and gluteus muscles, to lift your midsection to make a straight line through your knee - hip - and shoulder of the supporting leg. Aim to raise the other leg to 90 degrees, keeping the sole of the raised foot flat.

Focus on a slow upward and downward movement, ideally 1 rep every 5 - 10 seconds, holding in the upward phase for a few seconds.

Use your hands to aid balance, avoid pressing downwards to help with the lift. Downward force should be applied only through the shoulders and feet.

Beginners should avoid this exercise, and use the 2 foot version.

Intermediates aim for 2 sets of 10 reps+

Advanced work for 2 sets of 12 - 15+ reps.

Aim to utilize core stability by performing the exercise without the aid of your hands by your sides.