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Chair Buttocks Lift

Tightens and strengthens the muscles of the buttocks and hamstrings (behind the thighs).

Equipment
A chair and an exercise mat.

Exercise Technique

Lie on the exercise mat with your knees bent and heels on the seat of a chair.
Press down on the chair with your heels to lift your buttocks, lower back and upper back off the floor.
Hold for a second or two.
Slowly lower your body down to the floor.

Performance Tips

Tighten your abdominal muscles before you even press down with your heels.
Focus on pressing down with your heels and allowing your hips to rise naturally rather than clenching the cheeks of your buttocks together.
Don't allow your lower back to sag or overarch. Your body should form a straight line from your upper back to your knees.
To modify the exercise and make it easier, try putting both feet on the floor or place your heels on a low stool.
To make the exercise harder, try doing it with one heel on the chair and the other leg straight and extended without touching the chair.

Repetitions
Do 15 to 20 repetitions. Rest. You can do one or two more sets if you want to.