Drop back on count 4. Do your repetitions on this side then switch to the other side. Your knees are wide apart and the bottoms of your feet together. Legs up and knees bent. Hands are behind the head to help support the head and neck.
Feet are flat on the floor, knees apart.
Then, release and relax for 8 counts. Do several repetitions. Engage the pelvic floor. Keep it that way and lift the legs, knees are bent. Raise it back up for 2 counts.