Swimming
This is a quick and easy exercise to work your lower back and glutes. Instructions Lie face down on the mat, arms and legs stretched out a few inches above floor. Raise your left arm and your right leg higher off the floor, and switch to opposite arm and leg. Alternate back and forth between […]
Hip Flexor Stretch on Knees
This exercise is great after a warm up. It helps stretch the glutes and hamstrings of the front leg, and the hip flexors and quads of the back leg. Instructions Start this stretch having one leg bent in front with your foot flat on the floor. Your other leg should be bent behind you with […]
Bridge Ups
This exercise focuses on working your abs, lower back, and shoulders. Instructions On a mat have your knees bent, and feet flat on the floor. Arms should be extended straight out about 45 degrees from your body with palms facing up. Raise your butt off the ground and push your hips into the air. Hold […]
The Side Plank
This exercise focuses on working your obliques and your low back. Lying on your right side on the mat, your legs should be together with your feet one on top of the other. Put your left hand on your waist or rest your arm along your side. Keep head and neck straight and aligned with […]
Walking Lunge to High Knees
This exercise focuses on working your hips, thighs, and gluteal muscles. Instructions Standing straight with feet slightly apart, have your hands at your sides or on your hips. Take a large step forward, landing lightly on the front foot. Bend both knees while maintaining your upper body posture. Then, lift your back leg up in […]