A strong and toned butt helps the back and core.
Lie with legs bent and feet flat. Raise one leg to a 90° angle, keeping hips and back in contact with the floor. Place your hands under your raised leg above your knee, raise it toward your chest, and extend your leg with foot flexed. Pull hard enough to feel the stretch in your hamstring (muscles in the back of the thigh) but not so much that it hurts. Hold for 30 seconds, then slowly lower the leg to the floor and repeat with the other leg.
6. Hip Flexors
From a standing position, extend your right leg forward, in line with the shoulder. Kneel on your left leg with the arch of the left foot on the floor in line with the knee. With back straight, gently lean your hips forward with weight over the right knee until you feel a stretch in the pelvis. Hold for 30 seconds, then switch legs.
7. Knee to Chest
Lie on your back with your feet flat on the floor. Bring one leg up to a 90° angle and grasp it below the knee. Slowly bring the raised leg toward your chest until you feel it pull. Hold for 20 seconds, slowly release your leg to the floor, then repeat with the other leg.