CORE: 1. Lie faceup holding a dumbbell on your hip, your knees bent, and your heels on the ground.
2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Make sure to push through your heels as you lift.
3. Hold for 1 to 2 seconds, and then return to the starting position.
4. Continue for the remainder of the set. Keep your abs tight as you move.
Be sure to: Fire (squeeze) your glutes to lift your hips off the ground.
You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.