Toning up and improving the silhouette.
3 series of 30 seconds. Rest for 20 seconds between each series.
Breathe in as you flex, and breathe out as you extend.
SAFETY INSTRUCTIONS AND TECHNIQUE
1) Start on your back, bring both legs up off the floor. Make sure you're engaging your abdominal muscles by pulling your belly button in toward your spine.
2) Bring your shoulder blades up off the floor by flexing your spine slightly. Don't pull in your head. Now you're firing your entire core.
3) Then, stretch one of your legs out and keep the other leg knee bent close to chest: one leg goes in as the other goes out. The more you extend your legs, the more you fire up quads muscles.
Note: Keep your stomach in and tense your abs.