The bridge exercise activates your core and posterior chain (a fancy term for the backside of your body) making it a great exercise to use as a warmup!
Directions:
1. Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
2. Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
3. Slowly return to the starting position and repeat.
Squats strengthen your legs and core, which will make everyday movements easier. Starting with a chair underneath you will help you master proper form.
Directions:
1. Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
2. Hinging at your hips and bending your knees, lower back and down until your bottom touches the chair, allowing your arms to extend out in front of you.
3. Push up through your heels and return to the starting position.
Push ups are a great way to build upper body strength. They work the triceps, pectoral muscles and shoulders. If doing a regular push up puts too much strain on your body, you can also try a beginner-style pushup, which will help you build strength before attempting a standard pushup.
Directions:
1. Get into a high plank position from your knees.
2. Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
3. Push back up to start.
Stationary lunges work your quads, hamstrings, and glutes! If you are looking for more of a challenge, try holding dumbbells while performing the lunge.
Directions:
1. Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
2. Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
3. Push up through your right foot to return to the starting position. Repeat for desired number of reps, then switch legs.
Using your body weight, this move will test your upper body, especially your shoulders. Performing this workout will prove you don't need weights for a good shoulder workout.
Directions:
1. Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.
2. Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.
3. Hold here for a second, then return to the plank. Repeat.
Try out donkey kicks to work your glutes. If you need extra comfort on your knee, try wearing a knee pad or putting a pillow below your knee.
Directions:
1. Get on all fours, with your hands aligned with your shoulders and your knees aligned with your hips.
2. Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight.
3. Your foot should remain flexed (toes pointing down to the floor) throughout. Take care to keep your hips square to the ground. Squeeze your buttocks at the top.
4. Return to the starting position. Repeat for the desired number of reps. Repeat on the other leg.
Build muscle in your abs with bicycle crunches.
Directions:
1. Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
2. Crunch up and bring your right elbow to your left knee, straightening your right leg.
3. Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
4. Repeat for the desired number of reps.
Build muscle in your lower back — and the whole backside of your body — with the superman pose. Try to move slowly, especially as you lower your body, to reap the most benefits from this move.
Directions:
1. Lie on your stomach, arms and legs extended.
2. Keeping your neck neutral, recruit your core and the back of your body to simultaneously raise your arms and legs up and off the ground as high as they’ll go.
3. Pause for 1 second at the top, and slowly lower back to the start position.
Try out the dead bug exercise to active and build strength in your core muscles.
Directions:
1. Start lying on your back, legs at tabletop, and arms extended in front of you.
2. In a coordinated motion, extend your left leg and drop your right arm above your head, taking care that your lower back stays flat to the ground.
3. Bring your leg back to tabletop and your arm in front of you, then repeat with the opposite arm and leg.
Perform this hip abduction exercise can help you build strength in your hips. This exercise is particularly helpful if you sit most of the day. If you want more of a challenge, you can put a theraband around your ankles.
Directions:
1. Lie on your left side, with your left leg straight, right leg straight, and right foot resting on the ground.
2. Lift your right leg up, maintaining the position of your body. Make sure your hips don’t open up.
3. Return to the start position. Repeat for the desired number of reps, then do the other side
