This exercise improves posture and tightens the muscles in your abdomen and buttocks. Do this exercise in conjunction with the floor back extension to strengthen your midsection. (You should not have the ankle weights on during this exercise.)
- On the floor or on a firm mattress, lie flat on your back with your knees bent, feet flat, and arms at your sides, palms facing the ground.
- To a count of two, slowly roll your pelvis so that your hips and lower back are off the floor, while your upper back and shoulders remain in place.
- Pause. Then, to a count of four, slowly lower your pelvis all the way down.
- Repeat 10 times for one set. Rest for a minute or two. Then complete a second set of 10 repetitions.
Make sure you:
- Breathe throughout the exercise.
- Don't lift your upper back or shoulders off the ground.