Elbow to Knee

Lie on your back, with your right foot either flat on the floor, or on a raised step box 10 - 14 inches away from your buttocks. Cross your left leg over your right, ideally resting your left ankle, just below your right knee, whilst focusing on keeping your left knee pointing out to your left side.

Support the weight of your head with your hands; however avoid pulling on your neck throughout the exercise.

Exhale and slowly lift both shoulders off the floor, then rotate as you lift to an angle of 30 degrees, taking your right elbow towards your left knee.

Inhale as you slowly return back to the starting position, however aim to keep your shoulder blades off the floor throughout the exercise, in order to keep your abdominal muscles contracted.

Avoid any jerking movements or forcing the elbow to your knee, especially in the final phase. Change legs over, and repeat again on the other side whilst using the opposite elbow.

Beginners should aim for 2 sets of 8 - 12 reps, resting down their shoulders every fourth rep if required.
Intermediates aim for 2 - 3 sets of 10 - 15 reps each side, focusing on a slow lift and lower, breathing comfortably throughout.

Advanced, work for the above; however hold in the final phase for 1 - 2 seconds, and then lower down in slow motion, keeping both shoulders off the floor throughout.

The exercise can be made harder by resting the upper-leg further across the lower-leg, (i.e. resting the right knee on top of the left knee).

Beginners may find it easier to take the hand towards or over the opposite knee, rather than the elbow.