Step 1

Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

Step 2

Inhale. Set your T-zone. Exhale. Press your heels into the mat, tuck your pubic bone towards your belly button and raise your pelvis off the mat. Raise your spine off the mat one vertebrae at a time until your body forms one straight line from chin to knee, resting on your shoulders.

Step 3

Inhale. Hold. Exhale. Lower your spine onto the mat one vertebrae at a time, followed by your pelvis. Repeat for the specified number of repetitions.

Sweat logo
Sweat

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Glutes
Upper Legs
Beginner
No equipment
Strength

Ready to try a workout?

Sweat for less with 33% off annual plans

We have a feeling you’re going to love Sweat

Take 33% off with our Step Into Strength sale.