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Time: 30 sec­onds Works: Ham­strings, glutes, lower back and abs

Lie on your back on the floor with your feet di­rectly be­low your knees, arms at your sides, palms down (A).

Keep­ing your hands by your sides and on the floor, and your neck and back re­laxed, en­gage your glutes and ham­strings to lift your hips off the ground (B).

Keep­ing your hips high, squeeze your bot­tom and pulse your hips up and down for the whole 30 sec­onds.

Slowly lower back to the floor once the time is up.

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