Floor Work: Bridge
This classic is a surprisingly good workout for the glutes, as well as the hamstrings and hips.
How to do that: Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone, one vertebra at a time, tightening the glutes and hamstrings. Pause when you create a diagonal line from shoulders to knees. Lower slowly, one vertebra at a time. thanks to:webmd.com