- Hip-Lift Progression
- Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
- Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
- Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
- To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
- Keeping your hips up, place your foot back on the floor and then lower your hips.
- Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.
- Donkey kicks
- Starting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees.
- Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.
- Aim for 4 sets of 12 reps.