STARTING POSITION:
Place a flat bench in front of you. Lie on the floor face down and place your hands on the bench slightly wider than shoulder width apart while holding your torso up at arms length. Support your weight on your toes and hands. Keep the shoulders far from the ears retracting your shoulder blades. Raise your right foot towards the roof. Your knee should be extended. Contract your pelvic floor and core while keep your body straight.
MOVEMENT:
Hold the position during the required time and then do the exercise with the other leg. Make sure your shoulder blades are always retracted.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.