This series ignites your entire back-side, including your glutes and hamstrings. You'll have greater control of your hips' rotational movements and experience less lower-back pain.
A. Prone Hip Extension:Lying on your stomach, lift one leg slightly off the floor, keeping your toes pointed toward the floor. Be careful not to over-arch your lower back, and remember to hold your navel in to maintain a neutral spine. Repeat 15 times per side.
B. Quadruped: On your hands and knees, extend one leg, keeping your back straight. Repeat 10 times per side.
C. Plank: Balancing on your elbows and toes, lift one leg up at a time,keeping your belly button pointed toward the floor. Maintain a neutral spine. Repeat 10 times per side.