Lie on your back with your legs bent and feet flat on the floor.
Your legs should be hips distance apart.
Imagine a clock face lying flat on the floor underneath your pelvis.
12 o'clock is closest to your head and 6 o'clock closest to your feet.
Tighten your buttock and abdominal muscles and imagine rocking your pelvis towards 12, then down towards 6.
Continue this motion, rocking between 12 and 6.
Now start to rock in diagonal motions towards 1 o'clock, then back to the center.
Rock to 2 o'clock, back to the center.
Rock sideways to 3 o'clock then back to the center.
Continue around the clock.
