Try the reverse back extension after successfully completing the intermediate back extension. It is highly effective in conditioning the lower back and buttocks.
Lie on stomach with head resting on your hands. Bend the knees and cross legs at the ankles.
Slowly begin to contract the buttocks muscles and lift the knees off the floor. Return to starting position and repeat for 8 times.
For more great exercises to improve your strength and fitness, check these out:
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