Lying on your back bend one knee and place the sole of your foot against the ground.

Draw your pelvic floor muscles up and belly button towards the small of your back.

Beginners place your hands on your thighs and slide them up towards your knees, intermediates cross your arms in front of your chest, advanced exercises cross your arms behind your head so that your right hand rests on the left shoulder blade and vice versa.

Now concentrate on maintaining a straight back and lift your chest upwards whilst squeezing your abdominal muscles and pushing down gently through your lower back.

Breath out as you contract.