Pelvic Tilt

1) Lie with your back flat against the ground, abdominals (stomach) pulled in.

2) Bend your legs so that they are at right angles with the ground

3) Raise your pelvis, keeping your back absolutely straight and abdominals contracted.

4) Contract your buttocks (gluteal) muscles tightly.

5) Extend your right leg and hold it there for 5 seconds, then lower it.

6) Return to the starting position and repeat with other leg.

Butt Blasters

NOTE OF CAUTION: if you suffer from backache, rather refrain from doing this exercise

1) Lie as indicated in the photograph, with feet on the ground.

2) Raise your legs until they are in a straight line with your back.

3) Contract your buttocks whilst raising legs and hold them in position for 5 secs.

4) Return to starting position and repeat 8 times initially building ultimately up to 12 times.

Kick-back

1) Kneel in starting position, legs together.

2) Bring the right leg forward as indicated in the photograph

3) Extend the right leg behind you in line with the back.

4) Keep the abdominals contracted and contract the gluteals of the extended leg.

5) Return to starting position slowly and repeat with other leg doing each leg 15 times.

Walking Lunges

1) Stand with feet together, back straight, hands on your hips.

2) Step forward with left leg.

3) Bring right leg in line with left foot and return to starting position.

4) Step forward with left leg, moving forward from original position.

5) Bring left leg in line with right foot and return to starting position. Work your way around a track by doing walking lunges (repeating about 15 times with each leg).

Step-ups

1) Stand tall, knees facing forward, pelvis under your body (ie. back mustn't be hyper-extended).

2) Place left foot on a lowish step.

3) Keeping the back straight, and contracting the gluteals, lift the right leg onto the step.

45) Return to the starting position and repeat 15 times.

Step-and-extend

1) Stand in front of a low step, body tall, knees facing forward, and pelvis under your body (i.e. back mustn't be hyper-extended).

2) Step forward placing the right foot on the step. Ensure the knee is in line with the ankle.

3) Straighten the right knee, but not entirely.

4) Extend the left leg behind you.

5) Hold for 3 secs then return to starting position.

6) Repeat with other leg and repeat sequence 15 times.

See you at the beach!