- Lie down with your knees bent and your feet flat on the floor.
- Push your hips up so that your butt is elevated and your back straight.
- Tense your glutes and raise your hips towards the ceiling.
- Once you are at the highest point you can manage, hold the position for a few seconds, and raise one leg off the ground.
- Lower slowly to the start position.
- Lie on your back. Bend your knees so your feet are flat on the floor with heels under knees
- Push through your heels into the ground, lifting your hips up to the point where there is a straight line from your chest to your knees. Squeeze your bum at the top of the movement
- Maintain the top position and extend one leg at the time.
- Lie on your back with knees slightly bent and heels dug in.
- Perform a posterior pelvic tilt (flatten your lower back on the ground).
- Press the heels into the ground to raise your hips off it.
- Hold the position for the specified duration.
- Lie on your back. Place your heels on a box or bench, having a 90° angle at hips and knees.
- Perform a posterior pelvic tilt (flatten your lower back against the ground).
- Push through your heels into the box, lifting your hips up to the point where there is a straight line from your chest to your knees.
