1 - Lie flat on your back on a mat with your knees bent and the soles of your feet pressed together, allowing your knees to fall out to the sides in a butterfly position.
2 - Place your arms flat on the floor beside your body for support and stability.
3 - Engage your core and squeeze your glutes as you drive your hips upward toward the ceiling.
4 - At the top of the movement, fully contract your glutes and hold for a brief moment.
5 - Slowly lower your hips back down to the mat in a controlled manner, stopping just short of touching the floor.
6 - Repeat for the desired number of repetitions, maintaining consistent glute contraction throughout the movement.
