1 While lying flat on your back, slide your shoulders down and backward, essentially lengthening the back fo the neck. Use your abdominal force to raise your head and shoulders slightly, as illustrated.
2 Extend your arms as far as they go, past your hips at least, while straighting both legs vertically as shown.
3 Lower the legs to a 45 degree angle, and tighten the muscles of the buttocks. Bring your extending arms up and down; essentially pumping them while they remain fully extended. Pump your arms roughly a 100 times, hence the name, while keeping your legs in that postion.
4 Finish by lowring your head and drawing your knees toward your chest.