STARTING POSITION:
Lie flat on your back with a chair in front of you. Place your heels on the chair. Your feet should be at shoulder width apart and your knees should be around 90º. Place your hands on either side of your hips. Contract your pelvic floor and core
MOVEMENT:
With your heels, extend your hips vertically. Hold the position during the required time. Return to the starting position with a smooth movement.
