Step by step instructions
Lie faceup with legs crossed (as if sitting cross legged), with arms extended to sides of shoulders, elbows slightly bent, holding dumbbells with palms facing up. Keeping legs crossed, lift legs off the floor (keep legs as low as possible without lifting lower back off the floor).
Engage abs and close arms above chest (imagine hugging a large beach ball) as legs draw in, bringing knees to the outside of elbows. Focus on 'zipping in' the muscles from the pelvic floor up to the belly button. Return to start, keeping legs slightly off the floor.