This exercise works your lower body especially your glutes. To make this exercise more challenging you can use weights.
Begin by kneeling on the mat, one knee up and the other one on the mat. Push up with the leg that is up on the mat coming to a standing position on the front of your mat. Both feet should be together. Go back to kneeling on the opposite leg and step up. This is one rep. do 2-4 sets 20 reps.
This exercise works your core, arms and lower body. It is a great body toner. Nothing sculpts your legs and glutes like lunges and squats. They are my favourite exercises. You can use dumbbells, a weighted bar or a weighted plate. I personally prefer to use the weighted plate as I find it easier to hold. However not having access to a gym I use my dumbbells. For this exercise I used one dumbbell only. You can use two. Use the weight that suits you. Some people like to lift heavy and others don’t. Remember to always keep abs in tight when using weights to protect your lower back and your knee should never go over your toe.
Begin by standing feet together, abs tucked in tight with your dumbbells, weighted bar or plate above your head. Your arms should be straight. If holding dumbbells palms should be facing forward. Step your right foot back into a lunge, when your back knee almost touches the floor return to standing and repeat on the other leg. Continue alternating legs.
It is important not to lean forward or backward with your dumbbells/weighted bar/weighted plate. Make sure abs are in tight and chest should be lifted. Do not look down during the exercise. Always look in front and remember to keep the weight on your heels not your toes. Do 2-4 sets 20 reps. Do as much as you can and find a weight that suits you. Do not start with super heavy weights if you are not used to lifting heavy.
This exercise works the hamstrings, glutes and shoulders. Start by standing holding a dumbbell in each hand infront of your thighs. Keeping the weights close to your body, bend forward at the hips lowering the dumbbells to your shins. The movement should come from the hips. Keeping your back straight return to standing squeezing your glutes and keeping your abs in tight, and lift your elbows upto your shoulders bringing the weights in front of your chest. Return to the start position. Do 3-4 sets, 16-20 reps.
This exercise strengthens glutes, hamstrings and your core as you contract both the lower back and abdominal muscles.
Start by lying on the floor with your feet flat on the mat and knees bent. Raise your left leg off the mat pulling the knee to your chest. Keeping your core and glutes engaged execute the movement by pushing your hip upward and raising your glutes off of the mat. Keep your belly button pulled in and hold for 20-30 seconds. Do 2-3 sets 8-12 reps.
The plie squat is great for toning the inner thighs. This exercise also works your core, glutes, thighs, ankles and calves.
Start by standing with feet wider than hip-width apart with your feet pointed outwards. Holding a dumbell or a kettle bell with both hands slowly lower yourself down into a plie squat. Keep your abs held in tight to support your lower back. Chest lifted, back straight. Do not lean forward. Lower your glutes towards the floor. Go as low as you can. Extend your legs to stand and press up onto the balls of your feet. Return to start position and repeat. Do 3-4 sets of 12-20 reps.
This exercise works your glutes, quadriceps and hamstrings. You can perform it any where and you can use weights for more definition.
Start by standing with your feet next to each other, hip width apart. Take a big step back with your right foot and lower your right leg but do not let the knee touch the floor. Keep your chest lifted, back straight and start going up and down on the same leg making sure that the knee on your front leg does not go over your toes. Do 3-4 sets 16-20 reps on each leg.
This exercise is great for stretching the back and at the same time it works your glutes and hips. It also helps with flexibility and strengthens. I am rather stiff as I tend to do alot of running, squats and lunges and often do not stretch my body as much as I should.
Start by lying face down with your forehead resting on the mat and your arms beside your body, with your palms facing up. Slowly lift your head followed by your upper body, arms and legs. Hold for 30-60 seconds. If this is too hard only lift your legs and practice each day until you are able to do the whole pose. If you are new to exercise or unfamiliar with this pose please only do this exercise with a professional trainer. It is so important not to injure yourself. If at any time you experience any discomfort please stop immediately. Do 2-3 sets 8-12 reps.