The focus of this exercise is back-body integration into the bottom. 4. Focus on your breath. As you return to the beginning position, give attention to the vitality of urgent upright out of your gluteals and the power of dragging your heels behind you to interact your hamstrings. You'll discover that the action of urgent down with the back-body will naturally create a deeper engagement of the abdominal muscles. Listen to hugging your inner shins toward one another while urgent your interior thighs away from one another at the identical time throughout the bending and lengthening. 6. Bend your knees