1. Start by making sure you are sitting centred on the chair and press your lower back firmly into the back of the chair. Strengthen your back muscles by drawing your belly button in towards your spine.
 
2. Grip the base of the chair firmly to support yourself and start with your feet on the floor. Begin by extending one leg out almost to a straight line and alternate each leg. Remember to keep your toes pointed!
 
3. For higher impact, keep both feet off the ground throughout.  Be sure to straighten your legs only as much as is comfortable and keep your abdominal muscles braced throughout.  

 

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