Pelvic lift for firmer backside

This exercise provides a good way to firm your buttocks and thighs, using gravity and your own body’s weight as resistance. To do this exercise effectively, focus on using the strength in your lower body and try not to overarch your lower back.

1 Lie on a mat or other soft surface. Extend your arms alongside your body; bend your left knee and place that foot flat on the floor. Straighten your right leg in front of you, with your knees at the same level. Inhale to start.

2 On an exhale, press firmly into your left foot and begin to curl your spine off the floor; try to lift one vertebra at a time. Continue to lift your hips until only your shoulder blades, arms and head are touching the floor. Raise up your right foot and pause for a few seconds. Slowly roll your hips down again and return to the start position. Keep your neck and shoulders relaxed throughout the exercise. Repeat five times, then switch legs and repeat on your other side.

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Karen Voight

Karen Voight can be reached at kvoightla@aol.com.