00:04Who says you have to do squats to work your butt? This is called a hip bridge.
00:08Start by laying on your yoga mat, your knees bent and your feet flat on the floor.
00:12Bring your heels nice and close to your butt while keeping them hip width apart.
00:17Place your hands flat on the floor beside you, with your arms at a 45 degree angle from your body.
00:23Push through your heels. Bring your hips towards the sky.
00:26Then, lower down until you're hovering just above the floor.
00:30Hold for a second before pushing through your heels to lift your butt again.
00:35Keep lifting and lowering. You'll really feel this move in your hamstring and butt.
00:41To make this a little harder, further engage your core.
00:43Lift your arms straight up into the air, right above your shoulders, and keep lifting and lowering.
00:51Make sure your knees aren't buckling out or caving in.
00:54Keep them directly in line with your hips.
00:57For even more of a challenge, place your palms back on the floor.
01:00Lift one leg straight in the air, keeping it there while you continue to lift and lower.
01:05Keep your toes pointed, your core tight, and push through your heels.
01:09Don't forget to work both sides.
01:11Let's do this little one and you know how you makepoints.
01:11Let's do that one, in four days.
