Lie on your back, bringing one foot 12 - 18 inches away from your buttock, whilst the other foot needs to be crossed over that leg, resting on the outer knee.

Keeping your arms extended out to your sides to aid balance (avoid pushing up with your arms), smoothly lift your buttocks off the floor, aiming to make a straight line through your knee - hip and shoulder with the leg that has the foot on the floor.

Initate the movement using your glut muscles, by contracting them tightly as you slowly raise up. Aim to keep this position for 5 - 10 seconds prior to returning back down under control and repeating.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

Why not join our Members Area so you can have access to thousands of different exercises, workout plans and much more.

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