Begin sitting and lower yourself down on your right side, with your left leg stacked on top of your right and your feet touching. Bend your knees at a 45-degree angle. Prop up your head on your right hand. This is your starting position.
Brace your abs by drawing your belly button in toward your spine.
Keeping your feet touching, raise the knee of your left leg as high as you can. Be sure not to shift your hips or pelvis and brace your abs by drawing your belly button in toward your spine. Your right leg should remain in contact with the floor.
At the top of the exercise, pulse your left knee up a couple inches, then down a couple inches. Repeat for 10 pulses.
This completes one rep. Repeat for 20 reps, doing the pulses after each rep. Take a short break, then repeat the set for three rounds.