Start by lying on your back and bringing your knees up into the air so that your hips are bent to 90 degrees.

Activate your deep abdominal muscles and try to flatten your lower back, focusing on the specific level(s) your therapist indicated during your session.

As you do this, also imagine that you are sending your knees straight upward to the sky for more abdominal muscle activation.

Be careful not to hold your breath! Keep doing diaphragmatic breaths as you hold the position and focus on pressing the spinal segment down more during each exhale.