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Bridgewalk Knee LIfts

Strengthens the buttocks and hamstrings as well as the abdominal muscles (as core muscle stabilizers).

Equipment:
Exercise Mat

Exercise:

Lie down with feet about hip-width apart and heels about 6 inches away from buttocks. Press down on heels, contract the buttocks and hamstrings, and lift hips off the mat. Lift the right bent leg, hold for a second or two, then lower it down without lowering your hips. Do the same on the left leg. This equals one repetition.
Continue to alternately lift the legs until you have done the desired number of repetitions. Lower the pelvis to the mat.

Performance tips:

Challenge your core abdominal muscles by keeping the hips as level as possible when shifting from one knee lift to another. Maintain a straight line from your shoulders, buttocks and knees. If it hurts your knees, your feet may be too close to your buttocks, or too far. The knees should be over the ankles, not in front or behind them.
For beginners, do one repetition (right and left knee lift) then lower hips to the floor. Repeat for the desired number of reps.

Repetitions:
One repetition equals a right and a left knee lift. Do 10 repetitions.