This exercise firms and strengthens the buttocks and hamstrings (back of the thighs).

Exercise:
1. Lie down with one leg bent, foot flat on the floor, the other leg straight.
2. Tighten abdominals and lift straight leg an inch or two off the floor. The bent leg will now carry your body weight.
3. Push hips up by pressing hard on the floor with the foot of the bent leg, and by squeezing the buttocks and back of the thighs. Do not lift the straight leg but allow it to be pulled up together with the hips.
4. Hold for eight slow counts. Breathe continuously.
5. Slowly lower to the floor. Repeat with the other leg.

Performance tips:
1. This is an advance exercise. You can start out by bending both knees and keeping both feet flat on the floor.
2. As you get stronger, do it with one leg straight.
3. To make the exercise a little easier, hold the straight leg directly above the hips instead of in line with the other knee.
4. Be sure to tighten abdominals before you lift the straight leg a few inches off the floor. Continue to maintain the tightness of the abs all throughout the exercise. Do not allow the lower back to sag.
5. Do not hold your breath while holding the position for eight counts.

Repetitions:
Holding the positions for eight slow counts on each leg makes one set. Do four to six sets