Body Parts

  • Legs
  • Back
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus


  • Lay back down with the arms alongside the body and the palms of the hands against the floor.
  • Place the feet at shoulder width and push with the heels.
  • Keep the abdominals and lumbar region tightened.


  • Lift the pelvis and bend the knees simultaneously until the toes are pointed.
  • Return to the starting position without returning completely to the floor.


Keep the head aligned with the torso. Keep the back straight. Keep the abdominals contracted. Never lock the knees.