Lie on your back with your legs bent and feet flat on the floor.
Your knees and feet should be hip-distance apart.
Step one foot half a foot further away from your buttock.
Place your hands on your hips, or across your chest.
Tighten your abdominal and buttock muscles, and roll your tail bone off the floor.
Continue the movement, lifting your hips and then your lower then upper back away from the floor.
Drive the movement through your buttock muscles.
Once you have a straight line from your chest to your knees, hold this position, and then control the movement as you steadily lower back to the floor.
Repeat.
