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Step 5: Repeat the above exercise 10 to 15 instances. Step 1: Lie on the back with the knees bent and the arms down by the sides of the physique. Step 1: Lie with the again flat towards the ground, the knees bent, and the ft flat and hip-width apart. Step 5: Return to the starting position. Step 6: Repeat with the left leg after which return to the starting place. Step 4: Lower to the beginning place. Step 5: Hold the place for five seconds. Step 2: Keep the spine in a neutral place and pull the bellybutton towards the spine. To work the core, be certain to keep the spine in a stable, impartial position throughout the movement, with out arching the again. 1. Stand in a impartial place together with your ft slightly apart and your knees barely bent. 2. Bend your knees. Step 1: Begin the exercise on the arms and knees, positioning the knees hip-width apart, with the shoulders immediately over the hands. Step 2: Lift the appropriate leg, bending the knee toward the chest.