Select the appropriate weight of the bottle. Sit on a mat, raise your legs and keep the balance with the bottle between your feet. Place your hands on the floor behind you. Contract your pelvic floor and core keeping your chest up.
Extend your knees in front of you and slightly lean backwards while you inhale. Don't let the feet touch the floor. Move your chest forward and your knees towards your body while you exhale.TIPS: Focus on stiffen the spine all the time using your core muscles.