GLUTE BRIDGE AND PULSE
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.