Transcription: Make sure your abdominals are pulled in, your ribs are pushed down, and your lower back is firmly pressed against the mat. Once you're in this position, slowly lift the legs upward without changing the bend in the knees. When the heels are over the hips, lower your legs until your feet tap the floor, and repeat. Keeping the back flat is important for protecting the back from injury and putting the entire focus of the exercise on the abdominals. Be sure not to swing the legs. Instead, use slow, controlled If you find your lower back cannot stay to the mat, move your feet closer to your buttocks ...
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