In video skip to minute 6:00 to see the specific move. Lie on your back on a mat. Lift arms out to your side with palms up and elbows bent. Only your shoulder blades touch the ground. Tuck your chin to your chest. Extend your legs all the way out and use your heels as a ground point. Lift your pelvis up and squeeze your lower back and glutes. Hold for 60 seconds.