Starting position

1. Lie down to a supine position on the floor on a mat.  
2. Position your arms at a 45-degree angle to your torso.

Implementation

1. Lift your hips upwards, squeezing your glutes into the highest position and driving your heels into the floor – at this point, you can pause for a moment while tensing your gluteal muscles.
2. Slowly lower your hips back to the starting position on the mat. 
3. Repeat the exercise a set number of times.