Lie flat on your back with your right foot flat on the floor and your left leg extended. Place your hands between your low back and the floor. 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. Hold 1 second. Return to the starting position in a smooth movement.TIPS: Focus on slow and controlled movement Don't separate your low back from the hands when you do the exercise.