1. Lie on your back with a rolled towel behind your back.

2. With your knees bent, keep 1 knee facing up and bring the other knee out to the side and back like a clam. Aim to keep even pressure on the towel with your back (try not to arch/flatten your back) by engaging your core muscles.

3. Perform 3 sets of 10-15 reps each side.

Progressions
Level 1: Keep 1 leg straight and raise 1 knee up toward your chest to about 90 degrees. Aim to keep even pressure on the towel with your back (try not to arch/flatten your back) by engaging your core muscles.

Level 2: Keeping your knee straight, raise your leg up toward your chest to about 30 degrees. Aim to keep even pressure on the towel with your back (try not to arch/flatten your back) by engaging your core muscles. Lower your leg down slowly to starting position. Repeat with another leg.

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