- Knee-up Bridges
- Lie down on your back.
- Keep your arms at your sides.
- Lift your hips toward the ceiling.
- Keep your knees and thighs parallel.
- Hold the pose for 5 full breaths and release back to the start position.
- Perform the exercise in reps of 10 lifts.
- Mix it up.
- Alternately, you can use the same position, but move your hips up for one second, lower them almost all the way down, and repeat this 25 times to get a nice solid workout for your core and your glutes.
- Alternately, you can lift your hips all the way in the air and then just pulse up there for 25 seconds, 25 times, before bringing it all the way down and repeating the exercise for 2 more reps.
- You can even do a bit of both, mixing up traditional lifting for 10 reps followed by pulsing for 10 reps.
- Walking lunge with twist
- Holding a medicine ball in your hands, elbows by your sides, take one large step forward into a lunge position.
- Watch that your knee is at a 90-degree angle and the weight of your body is toward your front knee.
- Hold the lunge position, contract your abs and rotate your torso to the same side as your front leg.
- Your arms and medicine ball should turn with your torso until they are in line with your side.
- Rotate back to the center as you stand up and bring your arms back in front of you.
- Donkey Kicks
- Starting on your hands and knees, keeping your core tight and back flat.
- Raise 1 leg and keeping knee at 90 degrees.
- Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.
- Aim for 4 sets of 12 reps.
- Glute Bridges
- Lying on your back with your knees bent and feet flat on the floor, place the weight on your pelvic area.
- Keeping your core tight, rise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.
- Lower hips back down, but do not touch butt to the floor. That is one rep.
- Perform one set of 12 reps, then immediately switch positions for Donkey Kicks.
- Do leg lifts
- Stand in front of a tall table, counter or steady chair.
- Lean forward slightly as you lift your right leg off the floor.
- Put a slight bend in your left knee, pull your stomach muscles inward and square your hips to the ground to prepare for the movement.
- Raise your right leg almost to the highest point you can hold while keeping your hips square.
- Pulse the right leg upward slightly and lower it back down. Repeat 30 times and switch legs.
- Use the chair or table for support as you lean forward.