Lying Alternating Knee Raise.

Make every rep count.

1. 01

   Lie flat on your back with your arms by your sides, palms pressed into the floor for support.

2. 02

   Extend both legs long and keep your knees together, then hover your heels ~6 inches (15 cm) off the ground. Brace your core and keep your lower back gently pressed down—this is your start.

3. 03

   Keeping one leg steady and hovering, draw the other knee up toward your chest as far as you can without letting your hips rock or your low back arch. Pause briefly at the top.

4. 04

   Slowly re-extend that leg back to the hover position with control (don’t let the heel drop).

5. 05

   Switch sides and repeat. One lift per leg = 1 rep.