Muscles Worked: Glutes, hamstrings
Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat.
Action: Pick one knee up, of the ground, and keep it bent at 90 degrees. Flex your glute muscle so that your knee makes a straight line to your chest and the bottom of your foot should face the ceiling.
Return to the starting position without letting your knee touch the ground.
Back and Forth Lunges: Body Weight Only
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Squats: Body Weight Only
Jog in Place
Pilates Crunch with 45-Degree Hold
Side Seated Leg Lifts
Avoid leaning to the side.