Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor.
Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders should remain relaxed. Slowly lower your buttocks down to the floor, keeping your buttocks and core engaged at all times.
Repeat 8-12 times, rest, then repeat the exercise if desired.