1. Lie on your back with your knees bent and feet flat on the ground, hip-width apart.

2. Engage your glutes and lift your hips up towards the ceiling.

3. Pause at the top of the movement and squeeze your glutes.

4. Lower your hips back down to the starting position.

1. Stand with your feet shoulder-width apart and toes pointed slightly outwards.

2. Lower your hips down and back as if you were sitting on a chair.

3. Keep your weight in your heels and your chest up as you lower down.

4. Push through your heels to return to the starting position.

1. Stand with your feet shoulder-width apart and your hands behind your head or crossed in front of your chest.

2. Engage your core and hinge at the hips, keeping your back straight and your knees slightly bent.

3. Lower your torso towards the ground, keeping your head and neck neutral.

4. Pause at the bottom of the movement and then return to the starting position by squeezing your glutes and pushing your hips forward.

5. Repeat for the desired number of reps.

1. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Start in a tabletop position with your hands and knees on the ground, your hands shoulder-width apart, and your knees hip-width apart.

2. Keeping your core engaged, lift one leg off the ground and bend the knee to 90-degrees. This is your starting position.

3. Extend your lifted leg back and up towards the ceiling, keeping your foot flexed and your glutes engaged.

4. Return your lifted leg to the starting position and repeat for the desired number of repetitions before switching sides.

1. Bend at the knees.

2. Jump in the air as high as you can!

3. Land softly on your feet.

4. Repeat.