Lie on your shoulders with both heels resting on a towel. Extend your arms diagonally upwards (V-shape), tighten your abdominal and gluteal muscles, lift your pelvis and hold it in a stable position. Press your heels against the towel and bring your legs towards your bottom by bending your knees. Then, straighten your legs again and return to the starting position. Keep your hips raised throughout the movement.
Attention:
Do not let your pelvis sag or tilt to one side; do not arch your back; perform the movement slowly and in a controlled manner; do not let your knees turn outwards or inwards; do not use momentum from your hips.
Lighten:
Take small, slow steps backwards and forwards without a scarf; take shorter steps backwards.
Harden:
Perform the exercise on one leg (switch sides); add extra weight (to be placed on the hip).
