HOW: Begin this exercise by laying on your stomach with your shoulders and mid back hanging off the edge and your legs serving as an anchor to the elevated surface. With your arms crossed across your chest, use your back muscles to lift your mid back and shoulders up towards the ceiling ending with your hips and mid back in a straight line. Hold for the prescribed amount of time.
FEEL: You will feel the muscles of your leg as well as your low and mid back working to keep your chest up and in line with your hips.
COMPENSATION: Avoid lifting your torso too high up, the goal here is to have your torso in line with your hips staying parallel to the floor.