Let's begin by lying down on a flat surface on either side. Let's begin with your right side. Place your left arms extended out resting on your left leg. Your left leg will be on top of your right leg. Toes point out.
You can rest your arm under your head for support. Now, begin by lifting your left leg up keeping the rest of your body still.
Hold and squeeze your glutes for a second or two, then release back to the resting position. Repeat with your other side.
To increase difficulty, you can extend higher, hold for a longer period of time and on the bottom portion do not come to a full rest, hold it at the bottom for extra tension.