Exercise Mat Back Back: Lower Buttocks Core Hamstrings Hip Stabilizers Neck Trapezius: Upper

This is a quick and easy exercise to work your lower back and glutes.


  1. Lie face down on the mat, arms and legs stretched out a few inches above floor.

  2. Raise your left arm and your right leg higher off the floor, and switch to opposite arm and leg. Alternate back and forth between opposite arms and legs. Do not lower arms or legs completely until the end of your set, and remember to keep breathing.

  3. Return to start position and repeat the series.

  4. Recommended reps: 2-3 sets.
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