- Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
- Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
- Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
- To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
- Keeping your hips up, place your foot back on the floor and then lower your hips.
- Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.
The, um, lower, looser part of my butt takes a beating from this move. Thankfully.
- Lie on the floor with your arms on your sides.
- Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
- Now slowly and quietly tap your left toes to the floor, then your right.
- Alternate tapping feet for one minute.
- If you feel any lower back pain, don’t bring your toes all the way down.
- Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
- Bend your right leg and raise it about 3 inches off the floor.
- Extend both arms in front of you at chest height and your palms facing down.
- Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return to chest height.
- Continue alternating arm raises until you’ve done 8 total, 4 reps on each arm.
- Now switch legs, doing 8 more reps standing on your right leg
Squat with Kick-Back
You are strong. Your quads and butt are toned (okay, getting there). You will not fall as you attempt this powerhouse move.
- Stand with your legs shoulder-width apart.
- Sit back to a squat, bringing your fists close to your chin.
- Then bring your left leg straight behind you while extending your arms forward.
- Return to the squat position, then repeat on the other side.
- Continue alternating sides for one minute.
- As you squat, remember to keep your weight back on your heels.
- When extending the leg behind you, keep your hips square — don’t twist them toward the side.
Single-Leg Squat with Towel
- Stand with your feet together and place your right foot on top of a folded towel.
- Shifting your weight to your left leg, slide the towel out slowly to your right.
- Then slowly return to the start position.
- Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
- When you squat, your left knee should bend between 45 and 90 degrees.
- After 30 seconds, switch legs and do the squats and slides for another 30 seconds
- Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
- Squat down as if you were going to sit in a chair, keeping your weight over your heels.
- Squeeze your glutes as you return to the start position.
- Do 15-20 reps.
- As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.
- For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.