Lie flat on your back with your feet flat on the floor. Your knees should be at 90º Place your hands on either side of your head. Contract your pelvic floor and core.
Using your glutes and hamstrings, extend your hips until your body makes a straight line from the shoulders to the knees while you exhale. Hold 1 second. Return to the starting position in a smooth movement.TIPS: Focus on slow and controlled movement. Make sure you always perform the exercise squeezing your abdominal muscles.