00:04Pike knee-ins are a great workout for your glutes and core.
00:14Lie on your left side with your legs outstretched and the left elbow bent.
00:18Bring your left leg slightly forward and bend your knee about 90 degrees.
00:23Then, bring your right leg forward so your foot is in line with your waist.
00:26Keeping your shoulders and hips stacked, lift your right leg just above hip level.
00:31Then, engage your core as you bring in your right knee to your chest and push your foot back out.
00:38Move your leg slowly, thinking about pushing and pulling it through water to activate your hips and glutes.
00:44Keeping abs engaged adds toning to your midsection.
00:48Make it harder by extending your top leg and adding a leg lift after each time you bend your knee.
00:54Adding a leg lift between reps tones your outer thigh and glutes too.
00:57Build a leg lift apart.
01:00Keep believing-
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