You lay flat on your back and place both legs. The arms are to the side of the body on the floor, palms facing down. To tighten the abdomen, back and buttocks and lift the pelvis off the floor. Make sure that the upper body is slack, but the body forms a line. Not hold you forget this Position for ten seconds (Breathing), and then lower the pelvis slowly. Repeat the Exercise ten times.
Alternative: Prepare the basin bridge no problems, stretch in the bridge, a leg made of alternate to the front. Who is also too easy, you can stretch the leg instead of in front, perpendicular to the top. It is important that the torso also has to do well, but the body forms a line.