Exercises are on lie pose on spine with a waist spine taking part.

As pelvis tear from floor.
Relaxing  pose, lie on spine, under head rolled towel, hands stretch for body along, bended legs in joints knee under straightened coner, feet are on floor, tear pelvis from floor, bending out a hip joints, and hips with body are on straight line, as this exercises doing at two variants.
Isometric as within 30 sec,after rest within 60 sec, repeat for 5 times.

Dynamic as slowly raise pelvis, keeping raising for three sec, after down his, repeat till 15 times.