The move: Floor Butt Lift

Works: This effective exercise strengthens and tones the butt muscles as well as the hamstrings.

Evan Yee/Los Angeles Daily News (ENLARGE)
Trainer Cyndi Targosz bends one knee in toward the chest in Step 1 of the Floor Butt Lift.
Evan Yee/Los Angeles Daily News (ENLARGE)
Then the leg fully extends, straight and parallel to the floor.
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Setup: Get on all fours, with elbows bent and resting on the floor. Shift your body weight to your forearms for support.

Step 1. Bend one knee in toward your chest. Hold the abs in tight. This gives more control for the entire move.

Step 2. Fully extend this working leg away from your chest, straight behind you and parallel to the floor. Contract or squeeze your butt muscles for a few seconds before returning the knee to your chest. This is one repetition.

Fit tip: Don't arch your back or lift your leg too high because that can put stress on your spine. The movement should come from contracting your butt cheeks to extend your leg. To increase the difficulty of this exercise, add ankle weights.

Repetitions: Do one or two sets of five to 10 repetitions on each side. As you progress, work up to two or three sets of 10 to 20 repetitions on each side.

Certified lifestyle/fitness expert Cyndi Targosz is author of "Ten Minute Tonean-Ups for Dummies" (Wiley; $19.99), "Your Best Bust" (Sourcebooks; $6.95) and "Erase Your Waist" (Sourcebooks; $6.95).

— Los Angeles Daily News