Lie flat on your back with your knees bent and feet flat on the floor. Hold a small ball or yoga block between your knees. Be sure to keep your feet underneath your knees, not in front, and plant your palms by your sides.
Lift your right foot off the ground, keeping your thighs parallel.
Squeeze the ball or block, and push through your left heel to raise your butt and lower back off the ground. Squeeze your glutes and tense your abs, keeping your body in one straight line when you get to the top (so, no arch in your back).
Pause at the top of the movement, and squeeze your glutes.
Lower back down with control.
This counts as one rep. Complete eight reps on each leg, then repeat for two sets.
