Exercise

© Hachette - Personal Trainer

Buttocks

Lie on your back with your right leg bent over your left knee, with your left foot firmy on the floor. Push from your right heel to lift your pelvis, squeezing your left buttock. Stop when you're a few centimetres off the ground.

Breathe in to lift and out to lower.

Variation: To make the exercise harder, try putting a weight on your stomach. 

How many? 
Beginner: 3 sets of 12 reps with 1 min recovery
Intermediate: 4 sets of 15 reps with 1 min recovery
Advanced: 4 sets of 20 reps with 1 min recovery