Movement:
Lie on your back (supine position), knees bent and feet flat on floor. Gently lift your hips off the floor till the body forms a straight line from shoulders to the knees.
Contract the glutes as you stabilise and pause, support with the heels and contract the glutes to make the exercise more effective. Don’t rush it, slow and controlled movement with focus on the movement as you lift up and as you slowly drop down.