This exercise is fantastic for shaping and strengthening your glutes. It also engages your core which helps to strengthen your lower back. So this exercise is perfect to do after you have done an intense ab workout. I used to suffer from lower back pain each time I performed an ab exercise and this has really helped me.
Start by lying on your back with your knees bent at a 90 degree angle. Begin by lifting your hips off the floor pushing upwards from the heels of your feet. Careful not to hyper extend your back. Once up really squeeze your glutes and hold for 5 seconds then release, drop back down and repeat. Do 2 sets of 12-16 and at the end of each set pulse for 8 small counts squeezing before dropping down.