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Preparation:
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Begin by lying flat on floor in face-down with knees and arms straight and reaching out.
Breathe in and squeeze your belly by drawing navel towards the spine and squeezing the gluts.
Movement:
While breathing out slowly, lift your heels off the ground 1-6 inches.
Squeeze your gluts and entire "back side of your body" to lift.
Hold your body in this straightened position for 1-3", simulating Superman in a flying position.
Try to keep your arms and legs straight at all times. Slowly lower your body to just above the floor and repeat lift to fatigue.
Do not over arch or use momentum to lift up. If the exercise is difficult, you may gently touch the ground with your arms and legs between each repetition.