Leg Hold
Lie down on your back with your legs out straight and your arms out to your side. Bring your knees in towards your chest raising your feet off the ground now raise your legs up vertically in the air keeping them as straight as you can. Now lower your legs downwards towards the ground keeping them straight. Moving slowly stop when you feel a pull in your stomach muscles and stop. Hold this position for as long as you can before you have to stop.
If your back starts to arch off the ground you have gone too low and your abs can no longer control the movement. In this case you need to raise your legs again until the effort is all in your abdominals and not your lower back.
If you can hold the position for longer than a minute without it really effecting you then you are either very strong or you have not lowered your legs enough. Try lowering your legs further.
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