Lie on your back with your knees bent and holding a weight between your hands.
Let your lower back sink down into a neutral position on the floor.
Move the weight slowly over your head and back.
Maintain control of your torso and keep the lower back in its neutral position.
If you are able to achieve this and maintain good control then flex your foot and slide your heel out along the floor until your leg is straight. Repeat with the other leg.
