Instructions

Lie on your side with hips and knees bent and knees together. Elbow on the floor, rest your head in your hand. With your other hand, place your thumb on your hip bone, and your fingers on the side of your glutes (this is to feel them working). Raise your top knee toward the ceiling, keeping your feet together. Hold, then slowly lower your knee. Repeat for desired number of reps and then repeat on the other side.