LEG PULL DOWN
Start in a plank position with your hands right below your shoulders and hips in line with your body (shown above).
Lift one leg towards the ceiling and pulse it twice then place it back down. Then lift the other leg pulse it twice then place it back down. Do 10 sets!
This is a great exercise that works your entire body including your core, scapular stabilizers, lumbopelvic stabilizers, and you get gluteus maximus work!
Check out the video here : http://youtu.be/YB0zv950YNk.