Set-up: Set up on a mat next to an immovable object raised one to two feet off the ground. Looking face down, place your elbows on the mat and your feet behind you on the object.
Lift: Raise your hips to a line with your shoulders and feet. Now lift one of your feet several inches into the air. Hold for the allotted time, then switch legs. Be sure to brace through the core and maintain proper posture throughout.
Emphasis: Keep the shoulder blades back and together and do not allow the hips to sag.