- Lie on your back with knees slightly bent and heels dug in.
- Perform a posterior pelvic tilt (flatten your lower back on the ground).
- Press the heels into the ground to raise your hips off it.
- Hold the position for the specified duration.
- Lie on your back. Place your heels on a box or bench, having a 90° angle at hips and knees.
- Perform a posterior pelvic tilt (flatten your lower back against the ground).
- Push through your heels into the box, lifting your hips up to the point where there is a straight line from your chest to your knees.
- Lie on your back. Place one heel on a box or bench, having a 90° angle at hip and knee.
- Perform a posterior pelvic tilt (flatten your lower back against the ground).
- Push through your heel into the box, lifting your hips up to the point where there is a straight line from your chest to your knees.
- Lie on your back keeping both knees bent.
- Have a slider under the heel of the working leg.
- Extend and bend the working lag applying gentle downwards pressure.
