8. Bridge Exercise
The bridge exercise targets the muscles of your back, buttocks, and hamstrings. Lie on your back with feet shoulder-width apart and knees bent. Contract your abdominal muscles to pull your belly button toward your spine and use the muscles of your buttocks to slowly raise your back off the floor. Keep your shoulders on the floor, but make sure you are using your leg and buttock muscles to do the work rather than transferring weight to your shoulders or arms. Hold this position for five seconds before returning to a resting position. Repeat this exercise, doing two sets of five repetitions.
7. Squat Exercises
Squats are great for strengthening your hips, buttock muscles, and hamstrings. Sit on the edge of a chair with your feet shoulder-width apart. Cross your arms over your chest with your hands on the opposite shoulders. Keep your back straight, and abdominal muscles contracted as you use your buttock muscles to stand up. Inhale and bring your hips slightly back as you squat back down to the edge of the chair, making sure to keep your back straight, shoulders back, and your eyes straight ahead. Repeat this exercise in two sets of 10 squats each.
6. Cat CurlsRelated: 9 Great Exercises For Sciatica And Lower Back Pain
Cat curls are fun exercises that strengthen your abdominal muscles without some of the strain that can be caused by old-fashioned sit-ups. Get down on the floor on your hands and knees with your hands directly under your shoulders and your knees directly beneath your hips. While exhaling, point the top of your head and your tailbone toward the floor while arching your back up like a cat. Contract your abdominal muscles toward your spine. Raise your knees very slightly off the ground, perhaps half an inch or so. Hold this position for five seconds. Slowly lower your knees, release your abdominal muscles, and stretch in the opposite direction by raising your head toward the sky.