Unlike most exercises, use more tension as a beginner, start with at least 3 cords to begin with to see which tension you like best.
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of your feet on the Footrest, separated hip-width apart, with the knees bent. Keep the Glideboard from moving as you lift your hips up off the Glideboard until your torso forms a straight line from your shoulders to your knees. Slowly exhale as you lower your hips back onto the Glideboard.