- 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.