Recommendations: 2-3 Sets, 10-15 Reps, 5-10 Dur
Lie face down on an exercise mat. Place your hands straight at to your sides. This is the starting position. Slowly, keeping your hips and thighs on the floor, lift your chest and your feet off the floor. Your lower back muscles should be contracting. Exhale during this movement. Make sure that the back of your head is in an even line with your spine. Do not tilt your head up or down. Pause for about 5-10 seconds. Return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 2
Slowly, keeping your hips and thighs on the floor, lift your chest and your feet off the floor. Your lower back muscles should be contracting. Exhale during this movement. Make sure that the back of your head is in an even line with your spine. Do not tilt your head up or down. Pause for about 5-10 seconds.