1. Lie down on the floor in a sit-up position with the feet just outside hip-width apart and the toes flared out at a 45 degree angle.

2. Slowly raise the hips of the ground and focus on glutes as the sole mechanism in the process.

3. Hold the top position for 10 seconds while continuously squeezing the glutes as tight as possible.

4. Return to the bottom for 3 seconds, then repeat. Aim for 10 repetitions.

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Pro tip: For added difficulty, use a loop band above or below the knees and make sure you keep the knees aligned with the feet for the entire duration of the exercise, regardless if the glutes are up or down.