Instructions:

1. Attach a cable to a low pulley and lie down on a mat facing up.
2. Hold the cable with both hands and extend your arms straight up above your chest.
3. Bend your knees and lift your legs up, bringing your knees towards your chest.
4. At the same time, curl your pelvis up towards your chest, lifting your hips off the ground.
5. Pause for a moment at the top, then slowly lower your legs and hips back down to the starting position.
6. Repeat for the desired number of repetitions.