Set up: Lie on your back with legs hip distance apart, knees bent and feet flat on the floor. Arms alongside the body, palms flat.
Inhale, engage the abdominals and press the arms and feet into the floor.
Exhale, bring the pelvis into a tilt then lift up slowly, articulating up through the spine.
Inhale, maintain the abdominal connection then exhale to engage the abdominals and lower down through the spine.
Perform movement 5-8 times.
Avoid losing the upper back by lifting the hips too high. Maintain downward pressure with the arms. Avoid changing the positions of the legs and feet. Keep head in line with the body. Keep neck still.