Bring knees up to about 45-degree angle, and slowly go though a bicycle pedal motion. Keen even, relaxed breathing throughout. Return to starting position after each time. Do several repetitions on one side, then switch. Do several on one side, then switch.
Feet are about hip distance apart.
Lower hips back to the floor for a couple of counts. On each lift, be sure to tighten the pelvis and the butt. Then, cross one leg over the other, ankle will rest on the opposite knee. This is a pelvic lift with one leg. Legs are extended toward the ceiling and the knees are soft.