Lie flat on your back with your feet flat on a chair just in front of you. Your knees should be at 90º. Place your hands on either side of your head. Contract your pelvic floor and core.
Push your low back down in the floor and use your abdominal muscles to roll your shoulder blades off the floor while you exhale. Return to the starting position in a smooth movement.TIPS: Focus on slow and controlled movement Don't separate your low back from the floor when you do the exercise.