Start on your left side with your legs extended; bend your left knee and bring it up toward your hip — this will make you more stable. Place your top hand on your hip and your bottom arm under your head.
Flex your right foot and lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times, keeping your pelvis still — your hand is there to monitor it! Holding your leg at the highest point of the lift, draw one-inch circles with your heel for 20 reps. Then switch sides.