Slowly, curl your arm up as your leg lifts towards your chest. Your knee should be bent.

Hold this position for a second and slowly uncurl you arm as you pull down with you leg.

Repeat.

For additional resistance, push and pull at the same time.

Remember adjust the towel or body form if it feels more comfortable.

Place the opposite hand underneath the elbow for extra support.

To sit up from a laying down face up position, place the center of the towel under both feet holding one end of it in each hand. Swing your feet forward and down towards the floor while pulling on the towel to help pick you up. Use the towel for balance so you can get up slowly and gracefully.

Keep the leg bent or straight position depending you preference.

Try bringing your arms up over your head or up and out to your side.