2. Bridging

1. Lie on your back with your knees up and feet straight ahead. 2. Lift your butt off the floor and straighten your body. Squeeze your butt and pull your belly button in to activate your core. 3. For each repetition, count one second on the way up, hold the top position for two seconds and count to four as you slowly lower your body back to the floor. The 4 second eccentric count on the way down will increase the time your butt is under tension and enhance the stabilizing mechanisms of your body. REPETITIONS (# COMPLETE MOVEMENTS) Beginners: 6-8 repetitions Intermediate: 12-15 repetitions Advanced: 20-25 repetitions SETS (EACH GROUP OF REPETITIONS) Beginners: 1-2 sets Intermediate: 2-3 sets Advanced: 3-4 sets

3. rear Foot Raise	1. Lie flat on the floor with one knee bent at a 90 degree angle. 2. Raise your knee off the ground and press your foot straight in the air. REPETITIONS (# COMPLETE MOVEMENTS) Beginners: 6-8 repetitions each leg Intermediate: 12-15 reps each leg Advanced: 20-25 repetitions each leg SETS (EACH GROUP OF REPETITIONS) Beginners: 1-2 sets Intermediate: 2-3 sets Advanced: 3-4 sets

4. Plank Leg Raises

1. Get down on your stomach, drop your elbows straight below your shoulders and get into the plank position: hold your body line flat: don not sag. 2. Lift each leg one by one and squeeze your buttocks! REPETITIONS (# COMPLETE MOVEMENTS) Beginners: 6-8 repetitions each leg Intermediate: 12-15 reps each leg Advanced: 20-25 repetitions each leg SETS (EACH GROUP OF REPETITIONS) Beginners: 1-2 sets Intermediate: 2-3 sets Advanced: 3-4 sets

5. Rear Thrust Kick	1. Start from your hands and knees. Kick straight back leading with your heel as you tighten your buttocks. REPETITIONS (# COMPLETE MOVEMENTS) Beginners: 6-8 repetitions each leg Intermediate: 12-15 reps each leg Advanced: 20-25 repetitions each leg SETS (EACH GROUP OF REPETITIONS) Beginners: 1-2 sets Intermediate: 2-3 sets Advanced: 3-4 sets