LYING PELVIC LIFT
Set at maximum resistance level. Attach the strap with both loops at the bottom.
Lie on the ground with your head near the column and place both feet into the loops. Legs are extended but not tensed, and the torso and pelvis are on the floor. Your arms are resting out to the sides.
Press your pelvis upwards into the plank position until the thighs and torso are in the same line. Maintain your body tension and contract the buttocks. Then slowly lower the pelvis without touching the floor. The shoulders and torso remain relaxed.
Keep the legs parallel and close together.
Adjust the height of the strap. One-legged variation: the other leg is suspended and held at the same height or bent while resting on the thigh (requires more tension in the body, change sides).