Lie on your back with your knees and feet quite wide apart. Pull your stomach in hard. Lift your buttocks just off the carpet and keep it off the ground. Now squeeze your buttocks tightly and release it in a slow and steady rhythm ten times.
It is very important to pull in your stomach muscles throughout this exercise to ensure that your back, from the waist upwards remains firmly in contact with the carpet and that there is no possibility of arching it. Now bring your knees and feet closer in towards your buttocks and repeat the squeezing and releasing, finishing with a L-O-N-G squeeze.
Your ultimate goal is to spend approximately five minutes doing this exercise.