Body Parts

  • Abdominals
  • Hips
  • Gluteus maximus
  • Iliopsoas
  • Transversus Abdominis


  • Lay back down on the ground with the knees bent at a 90 degree angle.
  • Place the arms alongside the shoulders at a 90 degree angle with the palms of the hands on the ground.
  • Arch the back and lift the pelvis towards the shoulders.
  • Keep the glutes on the ground.


  • Rotate the pelvis to the back to bring the lower back to the floor.
  • Contract the abdominals.
  • Avoid contracting the buttocks and thighs.


Keep the head aligned with the torso.