Place the left hand on the left side of the keyboard or anything you can grip and place the right hand on the right side of the keyboard. Lift your feet up off the floor with knees still in sitting postion. The best would be to choose a time when you can do it consecutively because you will also benefit from the cardio. Your side waist should come all the way around where it makes a "T" to the keyboard. The top part of the "T" (-) is the keyboard and your waist is the bottom part of the "T" .