GLUTE BRIDGE

Targets: Glutes, hamstrings, core, pelvic floor

Do: 3 sets of 12 to 15 reps

(a) Lie on your back with your knees bent and feet flat on the floor. Your feet should be hipwidth apart, arms by your sides.

(b) On an exhale, squeeze your glutes, push your heels into the floor and keep your tailbone tucked under as you lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down

(first shoulder blades, then lower back, then bum) to the mat. That’s one rep. To make this move tougher, try resting a dumbbell on your hips, or loop a resistance band around your thighs.