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 kick

s.

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

 

 Exercise Descriptions

 

Squat with lateral leg raise: Stand with your feet shoulder width apart.
Hold your hands out in front of you for balance.
Squat down until your thighs are parallel to the floor. Push your body up
from the squat position as your legs straighten lift you right leg to the
side. Step your foot back to start position and repeat with other leg.

Strengthens: Glutes, hip flexors, and hamstring muscles.

 

 

Split squat: Start with your feet hip-width apart. Place your right foot
forward and the left foot behind your body.  Keep your hands on your hips. Keep your back straight and lower your left knee (back leg) toward the floor. Try to get the knee of your front leg to a 90-degree angle and keep your front knees behind
your toes.

Before the left knee (back leg) touches the floor, press down
on your right foot to pull back on the right knee. This is one rep for
one leg. Switch legs and continue exercise.

Strengthens: Glutes, quadriceps, adductors, hamstrings, abs, and calf muscles.

 

Reverse lunge: Stand with your feet hip-width apart keeping your chest
up and your core engaged, take a large step backward with your right
foot. Slowly lower your body until your left thigh is parallel with the
floor and your right knee is bent 90 degrees, just above the floor. Pause
and, pushing forcefully off your left foot, reverse the movement, taking
a large step forward to return to the start position. Switch sides perform
required number of reps.

Strengthens: Glutes, hamstrings, quadriceps, calves, and core muscles.

Dumbbell Deadlift: Stand with your feet hip-width apart and your
knees slightly bent with dumbbells in front of you with an over hand
grip. Palms facing you. Using this form, hinge your hips, and lower your
torso until its almost parallel to the floor. As you lower the weight keep
dumbbells close to your body. Pause, then raise your torso back to the
start position.

Strengthens: Glutes, hamstrings, core, back and trapezius muscles.

 

Curtsy lunge: Start from a standing position and step your right leg
behind you and to the left so that your thighs cross, bending both knees.
Doing a curtsy movement. Align your front knee over your front ankle.
Push off your right leg to return to the standing position. Continue, the
same movement with your left leg for required number if reps.

Strengthens: Quadriceps, glutes, and hip adductors muscles.

 

Scissors: Lie flat on your back. Extend your arms at your side palms
pressing into the floor. You can also bring your hands under your
buttocks for more lower back support. Extend your legs with them raised
slightly off the floor. Cross your right leg over your left leg then your
left leg over your right. Keeping your legs raised off floor.

Strengthens: Core, glutes, quadriceps, adductors.

 

Heel touches: To start, lie on your back with your feet separated and flat
on the floor. Bend your knees at 90 degrees. Lift your head to crunch
forward towards your torso. Continue to alternate each heel touch
squeezing your oblique muscles.

Strengthens: transversus abdominis and core.