Set Up: Lie with head, neck and shoulders on ball and knees bent.

Action: Lift hips as high as possible without arching back. Hold and squeeze butt for 3 seconds. Repeat.

 Set Up: Start with feet hip width, hands by your side.

   Action: Step forward with your right leg as you bend your knee and lower into a lunge. Pulse 2 times before stepping forward with your left leg. Repeat by alternating lunges with opposite legs.