Warm-up:

Warm up on the exercise bike for 5-10 minutes. Alternatively, perform dynamic stretches such as: jumping jacks, jogging on the spot, hi knees or butt kicks.

Perform each exercise with 10-12 reps with 30 seconds rest between sets.

Exercise Descriptions

 

 

Squat:

Stand straight with feet hip-width apart. Tighten your stomach muscles. Lower down as if sitting in an invisible chair. Straighten your legs to lift back up. Repeat the movement. (Hold dumbbells at your sides for more difficulty)

 

Strengthens: quadriceps, hamstrings, glutes, and core muscles.

 

 

Glute Bridges:

Lie on your back with your knees bent and feet flat on the floor. Keep your feet underneath your knees. Raise your hips up towards the ceiling, engaging your core and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees. Hold this position for three seconds. Then, lower your hips back down to the floor. Repeat movement.

 

Strengthens: Glutes, quadriceps, and hamstrings muscles.

 

 

Donkey Kicks:

Start on all fours, on the floor, with your hands directly under your shoulders and your knees directly under your hips. Your back should be straight with a neutral spine. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Continue until you have performed the required number of reps. Return to start position and repeat with the left leg.

 

Strengthens: Glutes, hamstrings, and core muscles.

 

 

Fire Hydrants:

Start on all fours, on the floor, with your hands directly under your shoulders and your knees directly under your hips. Keep both hips squared toward the floor. Your back should be straight with a neutral spine. Keep your right knee at a 90-degree angle as you slowly raise your right leg to the side, until it is parallel to the ground. With control, lower your leg back to the ground. Continue until you have performed the required number of reps. Return to start position and repeat with the left leg.

 

For an added challenge, wear a light resistance band around your ankles.

 

Strengthens: Glutes, hip abductors, core muscles.

 

 

Elbow to knee oblique twist:

Stand up with your feet shoulder-width apart, with your knees slightly bent. Place your hands behind your head. Lift your left knee to the side, keeping your left leg bent at a 90-degree angle. Simultaneously bring your right elbow down to meet with your left knee using a rotation movement. Lower your left leg, raise your right knee, and repeat the movement with your left elbow meeting your right knee. Continue the movement with the required number of reps.

 

Strengthens: Obliques, rectus abdominis, hip flexors, and transverse abdominis muscles.

 

 

Bicycle Crunches:

Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your left knee in towards your chest and lift your shoulder blades off the ground. Straighten your right leg out to about a 45-degree angle to the ground. As you turn your upper body to the left, bring your right elbow towards the left knee. Now switch sides and do the same motion on the other side.

 

Strengthens: Rectus abdominis, obliques, hip flexors, and transverse abdominis muscles.