Benefit: Strong and toned lower body. Target: Glutes
Lie down on the floor with your head, torso and buttocks rooted firmly on the ground with the left foot planted on the floor and right foot on the block. Look up at the ceiling with arms and hands relaxed by your side. You should be in a straight line from the tup of your head to your tailbone. Take a few deep breaths. Exhale, squeeze glutes and engage core to lift your hips and buttocks off the ground. Raise your hips as high as you can without arching your back, making a bridge with your pelvis. To increase the intensity of the hip raise, extend the right leg out in front of your body. This will force you to use only one leg to lift your hips and buttocks off the ground. Repeat for 10 reps then switch legs for 10 reps.