You should be flat on your stomach. Raise your legs, starting at a spot just a bit above your knees, so that your feet are 4 inches (10 cm) or so off the ground. Your neck and head should not be flat on the ground, but you should not bend them back unnaturally, either. Keep your head slightly up, still facing downward at an angle, however, and fold your arms in front of you for the duration of the exercise. Slowly bend your knees while keeping them off the ground. Hold the position for 5 seconds when you start out.  Eventually, you should try to hold the position for 15 seconds. Your knees should not be quite perpendicular to the floor. Gradually unbend your knees, straightening the leg out as you go. Finish by lowering your straight legs back down to the ground. Repeat 10 times or so during each routine.
استلقي على بطنك وارفعي ساقيكِ قليلًا. اثني ساقيك. افردي ساقيك ببطء.