1. Start by laying on your back with your feet flat on the ground, just a little further than hip width apart and close to your butt. Arms are straight out to the side for balance. Pull your belly button in towards your spine and breathe normally.

2. Lift your hips up off the ground so that your knees, hips and shoulders form a straight line. Now draw large, slow circles with your hips in a clockwise direction keeping the flow nice and even. Aim for a set of 20 then reverse the direction for another set of 20. Try another set or continue until your butt demands you to stop.

3. Finish by pulling your knees into your chest and allowing your breathing to return to normal.

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