1. Lie on your back on the floor and hook one foot under a heavy piece of furniture. The other leg must be straight out in front of you.

2. Bend your knee comfortably and keep your leg bent throughout the entire set. This helps to relieve concentrated back strain.

3. Place your hands across your chest or fingers behind your ears, don’t pull on your head you will damage your neck.

4. Curl your head, shoulders, upper back and lower back slowly in succession off the floor until your torso is perpendicular to the floor, at the same time bring your knee up to your chest.

5. Hold the upright position for a second and reverse the movement slowly until reaching the starting point. Move your torso and leg in a simultaneous movement.

6. If this is easy which you can place a small weight behind your head. Repeat for specified number of reps.

7. Now sap legs and do the same for the other side.