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Step 1
Stretch for 3 to 5 minutes before working out. Wear comfortable shoes and non-binding clothing. Perform this exercise on a mat or large towel.
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Step 2
Lie on your back with the arms extended alongside the body, palms down near the hips. Rest the head on the mat and then lift the head and shoulders up 1 to 2 inches off the mat. Keep the head and shoulders parallel to the mat.
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Step 3
Extend the legs naturally from the body, feet relaxed. Lift your feet about 4 inches off the mat, toes pointed toward the ceiling.
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Step 4
Bring your legs up and raise your hips completely off the mat about 1 or 2 inches. Hold the position for 2 seconds.
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Step 5
Lower your legs back to the first position. Hold up 1 to 2 inches off the mat for 2 seconds again. Keep your back flat against the mat throughout the exercise. Think of the hips as being towards the ceiling and rotate them in that direction.
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Step 6
Finish by placing your feet on the mat, Raise your body into a seated position. Follow with stretching and cool down exercises.







