They lie on their backs and have both legs hip-wide. Both arms are stretched out on the floor. Point your toes towards your nose and press your heel into the ground.
Tilt your pelvis towards the ceiling and pull your pubic bone towards your navel. Tense your bottom and bend your elbows slightly. Press them into the floor and spread your fingers apart.
Raise your head slightly and point your chin towards your chest. Keep the tension in the whole body without giving way for 10 seconds. Continue with the next exercise for the lumbar spine
