Description:

1.Lay back on a mat with your knees bent and your palms on the ground. Start moving your gluteus up and down in a smooth and slow tempo. 2. Lay back on the mat with feet flat on the ground and knees bent. Extend one leg and swinging it from side to side, start lifting your hips off the ground until your knees, hips, and shoulders form a straight line. Try to squeeze your gluteus hard, keeping your abs drawn in order to not overextend your back during the exercise. 3. Stand with your knees and hands on the ground (or you may use a step or a bench). Keeping your arms straight, lift your right leg up, then put it down and repeat with the left leg.