Lie on your back. Raise your hips so your lower back is off the floor.
Holding this bridge position, straighten your right leg and move it up as far as possible. (Don’t let your hips drop.) Slowly bring the leg back down, lower your foot to the floor lower your hips. Repeat with your left leg.
Lie back, knees bent, feet on the floor hip-width apart, arms extended at sides with palms facing down.
Lift your hips toward the ceiling, pressing into your heels (but don't squeeze your glutes).
Hold for 10 deep breaths, then slowly lower your hips to the floor.
Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.
Squat until your thighs are nearly parallel to the floor.
Stand up lifting your left leg as you straighten your right leg straight out to the side.
Balance on your left leg for one second, then return to start
Take a large step with your right foot to the right side and lunge toward the floor.
Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
Push off through your right foot to return to the start to complete one.
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