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Beginning (gram on left) – Lay on your back and place the heel of each foot on a plate or slider. Lift hips up and slide the plates to your bum one foot at a time at a slow pace.
Intermediate (mom in middle) – Lay on your back and place the heel of each foot on a plate or slider. Lift hips up and slide both plates to your bum at a slow pace.
Advanced (me on right) – Lay on your back and place the heel of each foot on a plate or slider. Keep your hips lifted up the whole time and slide both plates to your bum at a slow pace.