Lie on your back with your knees bent and your feet flat against the floor. Squeeze your buttocks and push down to lift yourself off the floor until your body is one continuous line from your knees to your chest. Squeezing your buttocks will allow you to lift your body from your glutes rather than your lower back. When you reach the top, pause for 15 to 20 seconds, then slowly lower down. Do 10 reps. For a greater challenge, lift one leg straight up in the air while lying flat on your back and do the exercise with one leg.
Hip Raise and Flex
Sit with one leg stretched out in front of you and the other bent at the knee with your foot flat on the floor. Lean back on your arms so that your trunk is at about a 45 degree angle. Raise the straight leg about 45 degrees off the ground. Pause, then bend the leg, pulling your knee into your chest. Straighten the leg again back to the first elevated position. Finally, lower it to the ground. Repeat this movement 5 times and switch legs.
Get on all fours, with your wrists below your shoulders and your knees below your hips. Extend one leg straight up behind you in a smooth motion until your heel is even with your hips. Pause. Move the leg back under your hip so it is just slightly above the ground. Repeat this exercise 15 to 25 times and then switch sides.
Stand with your feet parallel and your posture straight. Keeping your torso upright, slowly lower down until your thighs are parallel to the floor. Slowly rise back up again. Do 10 reps. For an added challenge, hold dumb bells in your hands or a barbell against your chest.