Lie flat on your back with your feet flat on the floor. Raise your right foot towards the roof. Your knee should be extended. Place your arms extended in front of you. 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. At the same time, touch your foot with your hands. Repeat the movement for the specified amount of repetitions and then repeat with the other leg.TIPS: Focus on slow and controlled movement Don't separate your low back from the floor when you do the exercise.