Lie down on your back. Bend your knees and put your arms next to the body.
Using the strength of your glutes and lower back, lift up your hips while supporting your weight with the whole feet on the ground. Lift your hips as high as you can. Support your body weight with shoulder blades, arms and feet. The glutes and lower back muscles are in contraction.
Drop your hips into the starting position. Repeat the exercise according to the training plan.