Hold on to a chair, tilt your pelvis under while lifting your abdominals, and keeping tilted, bring the leg straight backwards slowly (count to 5) hold, and down slowly, It is even better if you have an ankle weight (don't want to buy one? try sliding a bag or so of beans etc into a knee sock and tie that onto your ankle.) Start with about 10 slow repetitions on each leg, and increase. Another good one for the buttocks is to kneel on the floor in table position- hands and knees- keep your torso flat, extend your leg backwards, bend the knee so that the sole of the foot is facing the ceiling, lift the foot toward the ceiling, same slowness, same numbers, as above. Keep your pelvis level in this one.
at 12:15 PM on Feb. 12, 2009