Arabesque Exercises

You are on the floor on your stomach. Now you push your upper back up with your arms as far as possible. Please do it careful. Then do the exercise without using your arms just with your back muscles. It is really hard and at the beginning you can't hold it for a long time, so don't worry. Now you are in the same postition, but your head is touching the floor and now your lift up your legs, first left, then right and at the end both. (Like an arabesque on the floor) Hold it as long as you can and try to go as far as possible. Then search some furniture or whatever that has the height of your foot when you are doing and arabesque. Place your foot in it and do an arabesque. Now bend gently backwards with your back, Repeat the other site.