1. Start Position: Exhale as you thrust your pelvis up, by pulling your belly button in towards your spine. As you lift, concentrate on keeping the small of your back in contact with the mat.
2. Middle Position: Hold for 3 seconds, squeezing your glutes. Inhale as you return to starting position. Note: This is a very short range of motion. Lift your glute only. 
3. End Position: Do not let your toes touch the mat. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie with your back on the mat, feet flat on the floor and legs slightly apart.
• Bring your arms to your sides.
• Raise your toes, transferring the weight to your heels.
• Keep the small of your back in contact with the mat and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep the small of your back in contact with the mat.
   • Keep your weight on your heels.

2. At end position, lift your glute only.