How to do it
You need: Exercise mat.
Lie on your back on a mat with your knees bent and your feet flat on the floor, hip-width apart. Rest your arms by your sides.
- Gently tighten your lower tummy and squeeze your buttocks.
- Lift your hips off the floor until your body makes a straight line from your shoulders to your knees.
- Hold for a moment, keeping your tummy gently engaged.
- Lower your hips back down slowly, one part of your spine at a time.
Form cues
- Your hips stay level with each other, not dropping to one side.
- The effort is felt in your buttocks and the backs of your thighs.
- Your lower back stays long and comfortable, not pinched.
Common mistakes
- Lifting so high that your lower back arches and feels squeezed.
- Pushing through your toes instead of through your whole foot.
- Holding your breath — keep breathing steadily throughout.
Safety: Stop and message your physio if the pain spreads into your buttock or down your leg, or you notice new numbness, pins and needles, or weakness.