Start by lying on the mat. Make sure you contract your core muscles and raise both legs to the ceiling, keeping the shoulders down on the floor. Then, squeeze the glutes and slowly lift from the hips to bring your lower back off the floor as you roll the legs back until they are parallel to the ceiling. Open the legs slightly, flex the feet and hover the toes just off the floor. Next, roll your spine back down to the mat. When your feet get a foot from the floor, squeeze the legs back together, point the toes and repeat a total of five rollovers.