THIS IS A great exercise to do at home as it requires no equipment, is very easy to master for beginners but can be made more difficult quite easily too.

It specifically targets your glutes and core muscles, provided you do it right.

Here’s how:

• Lie on your back in a bent-knee position with your feet placed firmly flat on the floor.
• Place your feet hip-width apart and gently squeeze your abdominal muscles to flatten your low back into the floor. Hold this contraction throughout the exercise.
• Now, keep your abs braced, lift your hips up off the floor.
• Press your heels into the floor for added stability and hold at the top of the movement for 60 seconds. That completes the ‘lift’ phase.
• The ‘lower’ phase starts by taking a deep breath and and slowly lowering yourself back to your starting position.

• To progress the exercise, start with both feet together and extend one leg out in front while in the raised position.
• Avoid arching your low back as you press your hips upward, which normally occurs if you attempt to push your hips as high as possible.

Originally published at 07.15

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