Superman

Hit the floor and take flight! The trusted Superman targets your back and backside.

• Lie on your belly, engage your abs, and extend your arms straight out in front of you.
• Lift your legs, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.
• Perform as many reps as you can in one minute.

Once you've completed the circuit, stand back up and start with the first exercise again! Move through this whole workout one or two more times.

Single-Leg Bridge Kicks

This move might remind you of one particular scene from Center Stage, but it helps you feel the burn in your backside and works your hamstrings, too.

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor. This completes one rep.
• Repeat with one leg for 30 seconds, then switch sides and perform reps on your other leg for an additional 30 seconds.

Lying Hamstring Curl

If working out your backside and your hamstrings at the same time sounds up your alley, it's time to try out this easy-to-follow lying hamstring curl.

• Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up with knees slightly bent, and hold that position through the entire exercise. A slight bend in the knee allows you to focus the work more in the glutes while also protecting the knee joints.
• Flex your feet, and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support.
• Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move.
• Then slowly return to the start position to complete one rep.
• Do three sets of 10 to 15 reps.