1. Lie on your back and engage your core so that the lower part of your spine is in close contact with the floor. 2. Bring your knees up so the flats of the feet are on the floor and your knees are pointing towards the ceiling. 3. Keeping your knees in parallel, begin to peel your spine off the floor. 4. At the top of the move squeeze the glutes and “pulse” the muscle eight times. 5. Lower by peeling the spine back to the floor.