Step by step instructions
Lie facedown a mat with forehead resting on hands, elbows wide.
Engage core and simultaneously lift upper and lower body, keeping quadriceps firm and legs long. (The intention here is not to bring body high off the ground but to extend legs as long as possible behind you and lengthen crown of head as long as possible ahead of you.) Slowly lower to starting position. After last slow rep, keep upper and lower body lifted, and pulse up and down one inch.