Bridge

Lie on back with knees bent. Place arms out to the side. 
Squeeze buttocks and raise upwards as far as you can. Keep shoulders on floor. Hold the position in the air for 10 seconds then go up and down 10 times. 

Exercise should be felt in core and buttocks

---

  Backward Lunge

Start with feet shoulder-width apart. Take a step back into a backward lunge position but without the knee touching the floor.
Do 10 lunges on both sides.

The exercise should be felt in the thighs.

---

  Squat

Start in a half squat position. Lower thighs so that they are parallel with the floor then go back to starting position. Repeat 10 times.

Exercise should be felt in the thighs.

---

  Core Exercise

Start on hands and knees. Squeeze abs and keep the back straight. 
Move one leg back straight while the opposite arm to that leg goes forward. Squeeze the buttocks while doing this movement and keep stomach parallel the the floor.
Move arm and leg back to starting position. Then do the other side. 
Do each side 10 times.

                                                                Exercise should be felt on the abs and buttocks (glutes).

---

  Pushup

Start in pushup position with whole body straight. Lower body down to the floor. Squeeze the buttocks and abs.
If exercise is felt in back pick the buttocks up and lower the chest.
Do 10 pushups. 

Exercise should be felt in the shoulders and forearms.

---