The hip raise is easy to mock, but it’s possibly the best move for your glutes, says fitness guru BJ Gaddour. “Your glutes are one of your body’s most metabolically active muscles, so working them burns a ton of kilojoules.” You use them for running, jumping and lunging – so strengthening them can improve your game in, well, any game. To work your butt (and look less awkward doing it), try the hip raise with your head and upper back on a stability ball. Three sets of 10 will do the trick.

Place your head and upper back on a stability ball (or an aerobics step that has a few risers) with your knees bent, feet flat and hips just above the floor. Push your hips up until they align with your knees and shoulders. Pause, and slowly lower your hips back to the starting position.