Butterfly Feet

Lie on your back with both the soles of your feet touching together.

Beginners should aim to have their legs slightly bent, (giving more leverage), whilst intermediates and advanced should aim to have their feet as close to their buttocks.

Aim to drop both knees down towards the floor throughout the movement, trying to perform the exercise without the knees rising upwards.

Exhale and lift both shoulders off the floor, whilst keeping your hands behind your head to support the weight of your head, avoid pulling on your head during any part of the movement, concentrate on keeping your elbows out to your sides.

Inhale and lower down under control, aiming to keep your shoulder blades off the floor throughout the movement in order to keep the abdominal muscles contracted.

Beginners should aim to perform 10 - 12 reps for 2 sets. Adjusting the hand position so that the hands pass between your knees will make the exercise easier.

Intermediates aim for 2 - 3 sets of 12 - 15 reps working in a slow controlled manner.

Advanced work as above, however hold the final phase for 1 - 2 seconds. You may also wish to perform the exercise with your hands extended straight behind you (harder).