PREPARE: Begin by laying on an inclined surface (a bench, chair or box will be fine). The platform you are using should be pressed against the area close to the mid to upper back. One foot will be on the ground holding your hip up and the other leg stretched straight out. EXERCISE: To start the exercise push the hips into the air, while doing so tighten the glutes. At the top of the exercise tighten your core and glutes for a brief hold (2-3 seconds). Be sure to keep the hips level as much as possible at the top of the exercise. Lower hips to end the rep. FREQUENCY: 3 x 10