This exercise is a great exercise for strengthening the gluts (buttocks).
Lie down on your back on a mat or on the floor with your heels on a balance pad. The arms should be relaxed at your sides. To make this exercise more difficult, keep the arms off the floor.
Exhale and push into your heels. Lift your buttocks off of the floor. Your neck and shoulders should be relaxed. Slowly lower your buttocks down to the floor. Keep your buttocks and core engaged at all times.
Repeat the exercise 8-12 times, rest, then repeat the exercise if desired.
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Glute Bridges on the Balance Pad