6. Vertical Hip Lifts These moves work your transverse abdominal muscles and require a lot of flexibility in the hips and hamstrings, but it’s definitely worth the effort. Create an L shape by lying flat on your back and elevate your legs until your feet are directly above your hips. From this position, lift your hips off the floor by pushing the feet towards the ceiling. Make sure this movement is done smoothly with no swaying or bending of the legs.