This is a good exercise for the whole back and glutes.
- Lie facedown on a mat with your legs slightly apart and your hands over your head. Pull your belly button towards your spine as if there is a thumb tack under your belly and you are trying not to touch it.
- Exhale and lift your left arm and right leg slightly. Avoid letting your low back arch. Keep your head very close to the mat.
- Inhale and lower your arm & leg. Exhale and lift your right arm and left leg. Lower to the start position.
Repeat 4-6 times on each side, rest, then repeat the exercise if desired.