Securely place your feet so that in a straight-legged
position, your waist extends past the
pad. While
maintaining a pelvic tilt, extend your
body back until
you are in a horizontal position.
Return to an
upright position by curling your body
up. Do not
extend past a horizontal position as this
may place
undesired stress on the back. Weight
can be held or
bands used to increase the resistance.
Also, holding
the extended position for up to 10 sec.
can also
increase the intensity.