This is an easy workout that really works and you can do at home!
The Hip Bridge Exercise
The hip bridge exercise isolates and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). This, along with the single leg bridge exercise, are good core strengtheners that target both the abs and the low back muscles. The bridge exercise is considered a basic rehab exercise to improve core and spinal stabilization.
Hold the position pictured above for 15-60 seconds while maintaining control. If you do the single leg bridge as well, be sure to do both sides!
To increase the difficulty and intensity of this movement, alternate lifting up on your toes so heel come off the ground and then reverse it with the toes off the ground and your weight on your heels.
The single leg bridge exercise is the next step after you’ve mastered the bridge exercise. This move is a great way to isolate and strengthen the glutes and hamstrings, but when you do this exercise correctly, you will also find that it is a very powerful core strengthener.
Start on your back, hands by your sides, knees bent and feet flat on the ground, directly under your knees.
Lift up into a bridge position, and tighten your core.
Slowly raise and extend one leg. Keep your pelvis raised and level, try not to let one side dip down.
Work up so that you can hold this position 20 to 30 seconds while maintaining control. Be sure to do both sides.