You can put together these exercises as a workout that can be done at home whenever it’s convenient. Do one set of each exercise; for a full circuit of about 10 minutes. Use either reps (e.g., 10-20 reps) or time (e.g., 30 seconds per set). Add/subtract reps or time as needed to keep it challenging. Add a second or third set, if desired, to extend the workout to 20 to 30 minutes.
Superman
- Lie face down on the mat.
- Extend right arm and left leg off the ground.
- Hold briefly, engaging lower back and glutes.
- Lower arm and leg, then switch sides.
- Alternate Superman lifts to strengthen back muscles.
Front Plank
- Start on your forearms with elbows directly below shoulders.
- Extend legs behind you, forming a straight line from head to heels.
- Engage core muscles and hold the plank position.
- Keep hips level and avoid sagging or lifting.
- Hold for the desired duration, focusing on proper form.
Side Plank
- Lie on your side with your elbow directly under your shoulder.
- Lift your hips off the ground, keeping your body in a straight line.
- Hold the position while engaging your core.
Glute Bridge
- Lie on your back with knees bent and feet flat.
- Press through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top of the movement.
- Keep your shoulders on the ground.
- Lower your hips back down.
Donkey Kicks
Band is optional.
- Start on all fours (with band looped around one foot).
- Keep knee bent at 90 degrees, foot flexed.
- Push foot up towards the ceiling, engaging glutes.
- Maintain a stable spine and core.
- Lower leg back down with control.
Clam Shell
Band is optional.
- Lie on your side with knees bent, hips stacked (and a band around your knees).
- Keep feet together and lift top knee upward.
- Engage core to maintain stability.
- Control the movement; avoid rolling back.
- Return knee to starting position, repeat on both sides.
Leg Lifts
This can be done lying or standing:
- Stand up holding on to an anchor point
- Lift legs upward/outward without bending knees.
- Control the descent for core engagement.
- Avoid swinging; focus on controlled movements.