The hip toss exercise is all about the core and legs. Prepare yourself for exhaustion — you’re practically guaranteed to be sucking wind by the end of each set.
• Stand with your feet slightly wider than shoulder-distance apart, your knees and hips slightly bent, core engaged, shoulders rolled back. Bend your elbows to 90-degrees and hold one end of the rope in each hand, with your hands together at your left hip. Your hands will remain touching throughout the exercise.
• Using your legs to power the movement and keeping your elbows bent, forcefully swing your arms up in an arc in front of your body before bringing both hands to your right hip. Immediately reverse the movement, again arcing your arms up and then down, returning your hands to your left hip.
• Continue the exercise, making sure to keep your core engaged and your shoulders back. Perform the exercise for 15 to 30 seconds, depending on your ability. Rest and repeat, completing between four and six sets, allowing 15 to 30 seconds rest between attempts.