Sit on an exercise mat with your legs extended and your feet flexed

Place the resistance tube around the soles of your shoes

Position it below the balls of your feet, at the middle of your shoes

Grab the ends of the resistance tubes with an overhand grip and rotate your hands so your palms face each other

Contract your abdominal muscles and maintain the natural curve in your back

Bend your elbows and pull the resistance tube straight back as far as you can

Avoid leaning forward or backward -- stay seated upright and only move your arms

Squeeze your shoulder blades together at the top of the exercise and hold this position for one second.

Bring your hands forward and come back to the starting position