Back

Back Extension

1. Lie face-down on the floor with your hands at your sides, next to your hips. 
2. Not using your arms, slowly raise your shoulders and chest off the floor about 4 - 6 inches. 
3. Hold for 1 second, keeping your lower body relaxed and your head in line with your upper body. 
4. For beginners, do one set of 8 - 10 repetitions. 
5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions.

Buttocks

Pelvic Lifts 

1. Lie on your back, with your legs bent and both feet flat on the floor, hip-width apart. Rest your arms at your sides. 
2. Pressing down your heels, raise your hips several inches off the floor. 
3. Squeeze your butt muscles together at the top of the movement, then relax them on the return towards the floor. 
4. For beginners, do one set of 8 - 10 repetitions. 
5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each.

Side Leg Lifts 

1. On your hands and knees, keep your right leg bent at 90 degrees, and raise it to the side leading with your knee.
2. Hold for 1 second, then lower to starting position. 
3. For beginners, do one set of 8 - 10 repetitions, then switch legs. 
4. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each, then switch legs.

Donkey Lifts 

1. On your hands and knees, bring your right knee to your chest; then kick back, leading with the heel of your foot. Do not arch your back. 
2. Straighten your right leg behind you, lifting it out and up - squeezing your buttock muscle. 
3. Bring knee back to chest. 
4. For beginners, do one set of 8-10 repetitions, then switch legs. 
5. If you're more experienced, do 2-3 sets of 8-10 repetitions each, then switch legs.

More experienced exercisers may also want to add the following exercise to help tone up the buttocks: 

Lunges 

1. Stand with your feet shoulder-width apart, and your knees slightly bent. 
2. Place your hands by your side or out in front of you for balance. 
3. Step forward, bending your front leg. 
4. Hold for 2 seconds while squeezing your buttocks, then return to the starting position. 
5. For your first time, do one set of 8 - 10 repetitions. 
6. Do 3 sets of 8 - 10 repetitions per leg.

More Exercise Ideas

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