To perform a basic squat:
- Start by standing with your feet hip-width apart and your toes slightly turned out.
- Bend your knees and lower your hips down into a squatting position. Make sure to keep your weight on your heels and keep your back straight.
- Go as low as you can without rounding your back, and hold this position for a few seconds.
- Straighten your legs and stand back up to the starting position.
You can add variation to your squats by using resistance bands or holding weights. You can also do jump squats, which involve jumping off the ground at the end of each rep.
The benefits of doing squats are numerous. Squats help to strengthen your legs and glutes, improve your balance and stability, and increase flexibility in the hips and knees. They also help to burn calories and boost metabolism.
To do a basic lunge, start by standing straight up with your feet shoulder-width apart. Step one foot forward, lowering your back knee down towards the ground until both of your knees form a 90-degree angle. Keep your back straight throughout the movement. Then press through the heel of your front foot to push yourself back up to the starting position. That’s one rep!
You can also mix it up by doing walking lunges or side lunges. For walking lunges, simply take a step forward with each lunge. For side lunges, step out to the side with each repetition.
For an extra challenge, you can add weight by holding dumbbells in each hand or using a weighted vest. This will help build strength and tone your lower body even further.
To do leg lifts, start by lying down on your back with your legs straight out in front of you. Place your hands flat on the ground beside your hips for support. Lift your right leg off the ground, keeping it straight, and hold it up in the air for several seconds before lowering it back down. Repeat the process with your left leg. On each leg, complete three sets of 10–15 repetitions.
For an extra challenge, add a kick at the top of each lift. As you lift your leg up in the air, extend it out in front of you, then kick it back down again before returning it to the starting position. This variation engages more of the muscles in your lower body, such as your hip flexors and abductors.
Make sure to keep your knees straight and your shoulders back throughout the exercise. As you lift your heels, squeeze your calves at the top of the movement. Hold the position for a few seconds, then lower your heels back down to the starting position. For optimal results, perform three sets of ten repetitions.
To perform the glute bridge, begin by lying on your back with your knees bent and feet flat on the floor. Slowly raise your hips so that your body forms a straight line from your shoulders to your knees. Maintain core engagement throughout the movement. Hold the top position for a few seconds before lowering your hips back to the floor.
For an added challenge, you can hold a weight or other object on your hips during the exercise. This will help target your glutes even more. You can also do single-leg glute bridges, which require you to lift one leg off the ground as you bridge up.