-Laying on the back, lift your straightened legs from the ground at a 45 degree angle. 

-As your Left foot travels downward and nearly touches the floor, your Right foot should seek to reach a 90 degree angle, or as close to one as possible.

-Bring your R foot down until it nearly touches the floor, and bring your L foot upwards.  Maintain leg rigidity throughout the exercise.  Your head should stay off the ground, supported by tightened upper abdominals.

-(L up R down, L down R up, x2)  ^v, v^, ^v, v^ = 1 rep

-Primarily works the Rectus Abdominus, the hip flexors and the lower back. Secondarily works the Obliques.  Emphasis placed on the lower quadrant of the abs.

Диаграмата показва най-натоварваните мускули при това упражнение.