Lie on your back with knees bent and the feet together. While keeping your feet together spread the knees apart. This distance between the knees should not change while you lift your hips and spine away from the ground. Maintain this form during a controlled lowering.

Keeping your arms and hands in contact with the ground aides this maneuver and should be attempted first. However, as you develop improved control you should raise the arms away from the ground to advance this drill.

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