Muscles targeted: Buttocks
Material required: Mat
Number of series: 4/5
Number of repetitions: 15 to 20
Time per movement: 10/12 seconds

Starting position
Lying on your back, with your knees bent and legs slightly apart, feet flat on the floor, and your arms alongside your body.

Movement
Lift your pelvis as you contract your buttock muscles. Be careful not to curve your back as you lift. Return to the starting position.

Breathing
Exhale as you go up; inhale as you come down.