1 Leg Knee Ups

Lie on your back, placing your right foot flat on the floor, close to your buttock.

Your left leg should be extended out, 2 - 4 inches off the floor at the start of the exercise.

Exhale and lift your shoulders up off the floor, with your hands clasped behind your head, supporting but not pulling your head.

Aim to lift your upper-body to an angle of 30 degrees, whilst bringing in your left knee towards your chest, combined with twisting your right elbow to your left knee.

Focus on keeping the action smooth and fluent throughout, keeping the left leg off the floor to help keep the abdominal muscles contracted.

For best results, work side at a time, avoiding any jerking movements, especially in the final phase.

Beginners should aim for 6 - 10 reps each side for 2 sets; however keep the raised leg bent rather than straight.

Intermediates aim for 10 - 12+ reps each side for 2 - 3 sets in a slow controlled motion.

Advanced work for 15+ reps each side for 2 - 3 sets, however in the final phase, hold this position for 1 - 2 seconds.

Concentrate on keeping either 1 leg off the floor, or your shoulders to help keep your abs contracted.