Take position with your back flat on the ground and your arms extended outward at the sides of the body. Your feet are placed flat on the ground in front of you at shoulder-width and not too far away from your buttocks. This is the starting position.
Commence the movement by contracting your buttocks and lifting your hips off the floor as high as you can take them. Use your arms to support your balance and push from the heels as you exhale.
At the top of the movement, squeeze your buttocks hard before slowly lowering the hips back to the starting position, inhaling as you do.