Targets Glutes, hamstrings, and trunk, including lower back and abdominal muscles. Cues Lie flat on back, with arms by sides, palms up. Both knees are bent, feet flat on the floor. Using abdominal and gluteal muscles, slowly lift trunk and hips off floor with a smooth, controlled motion. Squeeze buttocks at the top, then slowly lower. Keep pressure on the shoulders, not on the head, and do not push with the hands. If you feel cramping in the hamstrings, youll know theyre working too hard; lower slightly to relieve that tightening. Repeat 8 to 12 times, working up to two sets. to advance Hold the up position for a 35 count.