PREPARATION:

1. Lie on your back and bring your knees up to your chest.

2. Place straightened arms overhead resting on the floor.

3. Flatten your back to the floor very firmly and don't allow it to rise up. This is preparation.

1. In slow-motion extend your left leg toward the floor, straightening it while at the same time
bringing your left arm so that it follows the left leg.
2. When both the left leg and left arm are extended fully, toes and fingers as close to the floor as
possible (and your back still FLATTENED), just hold the position, breathing shallowly if
necessary, for about 10 seconds. Then begin to exchange sides, bringing the left leg back into
preparation position and the same with the left arm.
Do the same thing on the right side with the right limbs.

Done slowly, you will find that in order to keep your back totally flat on the floor, the transverse
abdominals must work extremely hard. Do as many as you can, but do them very slowly, almost
exaggeratedly slowly, and keep breathing.
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