How to perform the exercise
Lie on your back with knees bent, feet flat on the ground and hip-width apart. Extend your arms down by your sides, and palms on the floor. Pressing your feet into the floor and keeping shoulder blades rooted to ground, lift your hips into the air, until your body creates a straight line from your knees to shoulders. Squeeze your glutes at the top and hold for one to three seconds, then return to ground. That’s one rep. Complete three sets of 10 to 12 reps total.
To add weight, rest a barbell straight against your pelvis. Place your hands on the bar right on either side of your hips to keep the weight from rolling down your body. Then, complete the movement as described above.