Home Health-Fitness Booty Squeeze Targets: Abs, lower back, butt, and legs Lie faceup with legs extended, a towel under each heel, and arms out to sides so that hands are in line with hips, palms down. Contract abs, squeeze glutes, and slowly lift hips and legs a few inches off floor while pressing heels into towels. Slide feet out to sides as wide as possible, then slide them together again without lowering hips.