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Prone Hip Extension and Curl

Tightens and tones the buttocks and the hamstrings (back of the thighs).

Equipment
None or Ankle Weights

Exercise Technique

Lie face down with your hands underneath your forehead.
Lift your right leg a few inches off the floor by squeezing your buttocks.
Holding the lifted position, bend your knee at a ninety- degree angle.
This is considered one repetition. Do the desired number of repetitions without lowering your leg to the floor. Rest. Do the other leg.

Performance Tips

Keep both your hipbones on the floor and do not allow your body to be tilted sideways as you do the exercise.
"Lengthen and elongate" the exercising leg away from you when it is straight and towards the ceiling when you bend the knee.
Keep the buttocks contracted throughout the exercise.

Repetitions
Do ten to fifteen repetitions per leg. Rest. Do another set if you want to