Lie on your back with your knees bent equally and your feet flat on the floor.
Flatten the curve of your lower back against the floor by tucking your tail bone underneath you.
Gently pull in your pelvic floor.
Tighten your buttock muscles and lift up your hips so that your pelvis comes off the floor.
The focus is on the control of the movement and not how far you can lift up your hips.
As you lift your hips, lift both arms at the same time above your head so that they come up by your ears.
Hold this position and breathe.
Bring your hips back down and gently allow your pelvis to relax back to the starting position.
