This is a brilliant exercise to tone your buttocks and hamstring muscles. Do 2 sets of 20 to begin with. You should feel a slight burn at the end of each set in the muscles being used - then you know its working!

Bridging on the Ball Start this exercise by lying on your back. Place the ball under your legs, touching the back of your thighs and buttocks. Your hands are at your sides.

Take in a deep breath. Raise your pelvis off the ground by tensing your buttocks and hamstring muscles. Straighten your legs, keeping them balanced on the ball. Your shoulder blades remain touching the ground. Exhale and hold this position for 1 second. Return to the starting position. Repeat.

More advanced ... If you want to increase the intensity of this exercise, raise your arms so they form a 90 degree angle to the ground. Perform the rest of the exercise as before. By raising your arms you incorporate your oblique muscles in order to stabilise your body throughout the movement.