Pancake good mornings L1

Come into a wide seated straddle position, moving your butt out of the way so you can sit upright. Keep your thighs engaged and think about maintaining an externally rotated position with your legs, imagining that you can point your knees back behind you. Keep your hands on the floor and bring your torso down towards the floor for a slow count of 5 seconds, keeping your back flat and tilting your pelvis forwards as you move. Hold the end position for a count of 5, then place your hands on the floor to help you return back to the start position. Avoid rounding forwards from your back. Instead, think about your pelvis and upper body moving together – and your pelvis slowly tilting forwards as if you were moving towards pointing your ‘sits bones’ behind you.