Lying on your back with your knees bent and band around your knees. Squeeze your bottom muscles and tighten your stomach muscles. Lift your bottom off the bed until there is a straight line between your shoulders and knees.

Keep your knees apart against the resistance of the band. By keeping your feet flat, digging your heels into the floor you will increase the activity in your hamstrings. Then on elevation, imagine there is a nut between your buttocks which you are trying to crush.

Hold for 5 – 10 seconds, repeat 5 times, 3 sets