This exercise stretches and strengthens your back, thigh, and pelvic muscles.

• Kneel on hands and knees with your knees 8 in. (20 cm) to 10 in. (25 cm) apart, hands directly under your shoulders, and arms and back straight.
• Keeping your arms straight, slowly lower your buttocks toward your heels and tuck your head toward your knees. Hold for 15 to 30 seconds.
• Slowly return to the kneeling position.
• Repeat 2 to 4 times.