Starting position - Lie down on your back. Knees are bent at a comfortable distance away fromyour . You can keep your knees apart or hold them together (holding them together will increase the intensity by a bit). Arms are lying down at your side or your hands are clasped behind or above your head.

The move - Squeezing your cheeks together, tilt your pelvis (area below your naveland ending at you butt) upwards until only your upper back is touching the floor. (Keep your feet flat on the ground.) Lower your body back to starting position. Do 15 reps.

• If you would like to decrease the intensity of this move instead of keeping your feet on the floor you can put them up on a chair still lying down on the floor. Your bent legs should form a 90 degree angle. The other variations may and can be applied here as well.
• For added intensity you can extend one leg in the air at an incline of 30 degrees or so and do the exercise. This will also work your balancing ability by making you work to keep your body in form.
• You can also increase the intensity by holding a weight below your navel on top of your pelvis.
• By putting your toes up and having only your heels touch the floor you increase the intensity by putting more stress on you hams to sustain that postion.

Starting Position - Either sitting or standing just keep your back straight. You may want to put your hands on the muscle to feel it work.

The Move - Squeeze your cheeks together and then relax and return to starting position.

• To add a bit of a challenge you can also pretend that you have a million dollar bill stuck inbetween your two cheeks. Squeeze it and hold it there...don’t let go not unles you don’t mind losing that million dollar bill.
• To go one step further than the above variation you can also take a quater and hold it inbetween your cheeks. Hold that position for as long as possible.