Heel Squeeze Prone
This exercise will definitely work your back side! It’s not complicated to do, so there is no excuse not to do it!
You start lying on your stomach with your head resting on the back of your hands. Your legs will be bent with your knees slightly wider than your hips. Flex your feet and squeeze your heels together. (Get it? Heel Squeeze Prone?) You’ll want to pull your abs up as if you are lifting them away from the floor. You should also feel like your hip bones are pressing into the floor.
Then all you have to do is exhale and lift your knees slightly off the floor while keeping your heels squeezing together. Lower your knees on the inhale. It’s not a big movement. Just a lift and lower. Don’t let your heels come apart. Keep squeezing them together.
Another thing that can happen when you do this, is that you can bring tension into your shoulders when lifting the knees. Try to stay relaxed throughout the upper body.
Perform 8-10 repetitions.