4-Point glutes

Start kneeling with your hands directly under your shoulders and knees under hips (as above). The band is sitting just above your right knee and around the arch of the left foot. Inhale to begin and on the exhale extend your left leg out long. Inhale to hold and on the exhale lift the leg up to hip height. Repeat 20 times. Then, keeping this position, raise your extended leg to hip height and imagine your foot is a pencil drawing a circle on the wall behind you. Repeat 10 times in each direction. Next, repeat the entire sequence on the other side.

Pilates bands, $19 for five, and Pilates ball, $10, available from fluidformpilates. com.au. Head online for Fluidform at Home and more than 100 Pilates workouts created by Kirsten.