You lay on your back and place both legs. The arms lie beside the body, palms facing down. Now lift the pelvis and make sure that your body (shoulder, pelvis and knee) in a straight line. Hold this Position for about 10 to 15 seconds, and then lower the pelvis slowly. Perform the Exercise six times.
If this is too easy, raise in addition, alternating the left and the right leg and extend it forward. Here, too, it is important that the leg forms a straight line with the rest of the body.