Move Targets: Abdominals, Glutes & Hip Flexors
Step 1: Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.
Step 2: Exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals strong helps to prevent excessive arching in the low back.
Step 3: Slowly lift your hips up off the floor and squeeze your glutes. Your body should make a straight line from your knees to your shoulders! Hold, return to the starting position and repeat.