Roll over and lengthen your waistline and torso while challenging and strengthening the backs of your legs:
- Lie on your back, and pull the knees into the chest. Extend the legs out to a 45-degree angle, engaging the inner thighs and reaching the legs as far out as possible without arching the lower back.
- Press into the upper back, and stretch the legs long as you reach them up to the ceiling. Use your core to draw them in; don't just bend at your hip flexors.
- Keeping length through the spine throughout the exercise and never compressing, draw the pubic bone toward the belly button to lift the hips away from the floor. The legs will reach behind the body and be parallel to the floor.
- Keep the legs strong and the spine stretching back into the floor. Slowly extend your legs back down to rest on the ground.
- Repeat 10 times.