lie flat on back,with legs with feet as close to bum as possible
the lower back must be on the gorund
start to slide feet forward,and tencse up stomach trying to teep lower back still falt/not arching
walk feet back/repeat
then do the towel thing,,, but when getting up role on side, the stomach and get up from a frontal pozzi
YOU MUST ROLE WITH THE TOWEL, LIKE A ROLING PIN WABBLE A LITTEL FROM SIDE TO SIDE LIKE A FISH FLAPPING roll up a big towel nice and tight this is NOT A JOKE, but an old method after a strain Towel should be about 2 inch and very tight,,,
