Instructions

Sit on the floor and place a small powerband or hip circle around your legs, just above your knees. 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 for 30 seconds or for as long as you can. Release and then repeat on the other side.