- Lie on the back with the legs extended to the ceiling. The arms are extended out to the side.
- Rotate the pelvis to the left with control. Curl the tailbone off of the floor to swivel the pelvis to the plow position. Rotate the pelvis to the right and control the right side of the spine back on the floor. Use the abdominals to center the pelvis on the floor and extend the legs away from the head.
- Repeat to the other side.
- Repeat five more sets.