Photo 1 of 34
Image Source: POPSUGAR Photography
Plié Squat
Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest.
Bend your knees, lowering your hips so your thighs are almost parallel with the floor. Keep your weight back in your heels and your knees tracking in line with feet.
Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement. This counts as one rep.
Do two or three sets of 15 reps.
Photo 2 of 34
Image Source: POPSUGAR Photography
Forward Backward Lunge
Stand with the feet together.
Put weight on the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
This counts as one rep.
Do two or three sets of 10 reps on each leg.
Photo 3 of 34
Image Source: POPSUGAR Photography
Alternating Side Lunge
Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
Keep going from side to side for 20 seconds. Then take a 10-second rest. Do this two more times.
Photo 4 of 34
Image Source: POPSUGAR Photography
Reverse Lunge and Kick
Step back with your left foot, coming into a deep lunge and bending both knees to 90 degrees.
Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand. This counts as one rep.
Do 10 reps on each side to equal one set. Do two or three sets.
Photo 5 of 34
Image Source: POPSUGAR Photography / THEM TOO
Split Lunge Jumps
Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
Do two or three sets of 15 reps.
Image Source: POPSUGAR Photography
Reverse Lunge and Kick
Step back with your left foot, coming into a deep lunge and bending both knees to 90 degrees.
Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand. This counts as one rep.
Do 10 reps on each side to equal one set. Do two or three sets.
Photo 5 of 34
Image Source: POPSUGAR Photography / THEM TOO
Split Lunge Jumps
Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
Do two or three sets of 15 reps.
Image Source: POPSUGAR Photography
Single-Leg Bridge Lift
Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Then, pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor and repeat. Switch legs to complete one rep.
Do two or three sets of 10 reps.
Photo 7 of 34
Image Source: POPSUGAR Photography
Elevated Split Squat
Begin by placing the top of your right foot on the bench with your left leg straight. Bend your left knee, engage your right glute and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
Straighten your left leg and rise back up to the starting position. This counts as one rep.
Do two or three sets of 10 reps on each leg.
Image Source: POPSUGAR Photography
Lying Butt Lifts
Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip-distance apart.
Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
At the top of the movement, be sure to really flex your butt for one second — try and make it a long second. This counts as one rep.
Do two or three sets of 15 reps.
Photo 9 of 34
Image Source: POPSUGAR Photography
Jump Squats
Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
Jump up as explosively as you can, reaching for the ceiling.
When you land, lower back into the squat position to complete one rep.
Do two or three sets of 15 reps.
Lying Butt Lifts
Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip-distance apart.
Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
At the top of the movement, be sure to really flex your butt for one second — try and make it a long second. This counts as one rep.
Do two or three sets of 15 reps.
Photo 9 of 34
Image Source: POPSUGAR Photography
Jump Squats
Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
Jump up as explosively as you can, reaching for the ceiling.
When you land, lower back into the squat position to complete one rep.
Do two or three sets of 15 reps.
Photo 10 of 34
Image Source: POPSUGAR Photography
Pulsing Plié Squat
Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your back stays in a straight vertical line. Use the mirror to monitor your posture, and do make sure to keep your heels directly below your knees to avoid harming the joint.
While holding second position, in a pulsing fashion, lower and raise your hips one inch for 10-15 seconds. This is considered one rep.
Do two or three sets of 15 reps.
Photo 11 of 34
Image Source: POPSUGAR Photography
Standing Booty Kicks
Stand tall and place your hands on your hips.
Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
Then lower your left leg so it's parallel with your right, but don't let it touch the ground. Then lift it back up behind you. This counts as one rep.
Do two or three sets of 10 reps on each leg.
Photo 12 of 34
Image Source: POPSUGAR Photography
Elbow Plank Donkey Kick
Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
Press your right heel toward the ceiling as high as you can without moving your pelvis or low back. The motion will not be huge, but concentrated on the booty and hamstring. This counts as one rep.
Do two or three sets of 10 reps on each leg.
Photo 13 of 34
Image Source: POPSUGAR Photography
Basic Squats
Stand with your feet hip-distance apart (holding a dumbbell optional).
Now, slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes and don't let the knees roll out or in. The knee should track toward your second toe. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Do not round your spine!
Press through your heels and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back. This counts as one rep.
Do two or three sets of 12 reps.
Photo 14 of 34
Image Source: POPSUGAR Photography / Louisa Larson
Warrior 3
Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
Exhale as you bend forward at your hips, lifting your left leg straight behind you, coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand. This counts as one rep.
Do two sets of 8 reps on each leg.
Image Source: POPSUGAR Photography / Louisa Larson
Warrior 3
Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
Exhale as you bend forward at your hips, lifting your left leg straight behind you, coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand. This counts as one rep.
Do two sets of 8 reps on each leg.
Photo 15 of 34
Image Source: POPSUGAR Photography
Good Morning
Stand with your feet hip-width distance apart and place your hands at the back of your head with your elbows opened wide.
Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
Return to standing, squeezing your glutes when you are upright. This completes one rep.
Do two sets of 10 to 12 reps.
Photo 16 of 34
Image Source: POPSUGAR Photography
Leg Balance Warrior 3
Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
Hold this position for a moment and reach through your right heel to engage the back of the right leg.
Moving with control, bring your right leg forward and return to standing upright. This completes one rep.
Complete three sets of 10 on each side.
Photo 17 of 34 Image Source: POPSUGAR Photography
Single-Leg Toe Touch
Start in a standing position with the feet together.
Standing on the left leg, lift the right leg off the floor and bring the knee up toward the chest.
Lean your upper body forward and reach your right leg out behind you.
Bring the knee back up toward the chest and repeat.
Perform 10-15 reps on one leg and then switch legs to complete one set. Do two or three sets.
Photo 18 of 34
Image Source: POPSUGAR Photography
Standing Dirty Dog
Start standing with your feet hip-width distance apart, hands on the hips.
With your core engaged and a solid standing right leg, lift your left leg out to the side, squeezing your waist and hip.
Lower the left leg down, barely touching the ground with your left toes, then lift that leg again.
Complete three sets of 10 on each side.
Image Source: POPSUGAR Photography
Standing Dirty Dog
Start standing with your feet hip-width distance apart, hands on the hips.
With your core engaged and a solid standing right leg, lift your left leg out to the side, squeezing your waist and hip.
Lower the left leg down, barely touching the ground with your left toes, then lift that leg again.
Complete three sets of 10 on each side.
Photo 19 of 34
Image Source: POPSUGAR Photography
Lunge Skips
Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, then land softly back in a lunge.
Do two or three sets of 10 reps on each leg.
Photo 20 of 34
Image Source: POPSUGAR Photography
Gate Swings With Cross
Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
Push off your knees to get leverage and jump your right leg in front of your left, landing in a standing cross-legged stance.
Immediately jump your legs back out to a wide squat with your hands at your knees.
Push off your knees and jump your legs together, crossing your left leg in front of your right. This counts as one rep.
Do two or three sets of eight reps on each leg.
Photo 21 of 34 Image Source: POPSUGAR Photography
Single-Leg Squat
Stand with feet hip-distance apart and raise the right leg, flexing the right ankle and pushing the hips back.
Lower the body while keeping the right leg raised (a squat with one leg).
Hold and then return to standing. This counts as one rep.
Do two or three sets of 10 reps on each leg.
Photo 22 of 34
Image Source: POPSUGAR Photography
Narrow Squat
Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
This counts as one rep.
Complete three sets of 10 reps.
Stand with feet hip-distance apart and raise the right leg, flexing the right ankle and pushing the hips back.
Lower the body while keeping the right leg raised (a squat with one leg).
Hold and then return to standing. This counts as one rep.
Do two or three sets of 10 reps on each leg.
Photo 22 of 34
Image Source: POPSUGAR Photography
Narrow Squat
Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
This counts as one rep.
Complete three sets of 10 reps.
Image Source: POPSUGAR Photography
Chair Pose
Stand with your legs together and soften your knees. Reach your arms overhead and touch your palms together as you fold your chest down toward your knees.
Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
Keep your legs squeezed together for support.
Then cross your left elbow over your right thigh and hold here for five seconds. Rise up back to center, then twist to the left side for another five. This counts as one rep.
Do two sets of eight reps.
Chair Pose
Stand with your legs together and soften your knees. Reach your arms overhead and touch your palms together as you fold your chest down toward your knees.
Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
Keep your legs squeezed together for support.
Then cross your left elbow over your right thigh and hold here for five seconds. Rise up back to center, then twist to the left side for another five. This counts as one rep.
Do two sets of eight reps.
Photo 24 of 34
Image Source: POPSUGAR Photography
Squat and Reach
Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
Keeping your weight in your heels, sit back into your deep squat. Make sure your knees do not go beyond your toes.
Holding your squat, raise both of your arms overhead. Hold this position for a moment and then return to standing while lowering your arms to your sides. This completes one rep.
Complete three sets of 10 reps.
Photo 25 of 34
Image Source: POPSUGAR Photography
Wall Sit
Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
Photo 26 of 34
Image Source: POPSUGAR Photography
Donkey Kicks
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
Return to start position to complete one rep. Do 20 on each side, two to three times.
Photo 27 of 34
Image Source: POPSUGAR Photography
Pilates Swimming
Lie on your stomach with your arms reaching overhead, pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs, arms, and head off the mat.
Keeping your knees straight, lift your entire right leg and left arm a few inches away from the floor. As you lower your right leg and left arm, lift your left leg and right arm away from the mat to complete one rep.
Continue alternating sides in a slow controlled manner, keeping your torso stable, for a total of 20 reps. This counts as one set. Do two sets.
Photo 28 of 34
Image Source: POPSUGAR Photography
Single-Leg Toe Touch
Begin standing with all your weight on your left foot.
Keeping your spine long, reach forward, bending your left knee and touching your fingers to the floor a few inches in front of your toes. Keep your abs engaged to stabilize your torso. Your right leg will go behind you to help you balance.
Press your left heel into the ground as you lift your torso to stand, bringing the right foot to touch next to the left foot. This completes one rep.
Do three sets of 12 to 15 reps on each side.
Photo 29 of 34
Image Source: POPSUGAR Photography
Side Saddle Leg Lifts
Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the whole duration of the series.
Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling and back down, 10 to 20 times.
Repeat on the other side to complete one set. Do two sets.
Photo 30 of 34
Image Source: POPSUGAR Photography
Side Skater
Start in a small squat. Jump sideways to the left, landing on your left leg and crossing your right leg behind you. Bring your left hand to the floor squatting low in the cross-legged position. This completes one rep.
Reverse directions by jumping to the right with your right leg.
Continue alternating sides for 30 reps. This counts as one set. Do two or three sets.
Photo 31 of 34
Image Source: POPSUGAR Photography
Basic Squat With Side Leg Lift
Stand with your feet shoulder-width distance apart, feet parallel. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels.
Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
This counts as one rep. Do two or three sets of 10 reps on each leg.
Photo 32 of 34
Image Source: POPSUGAR Photography
Around-the-World Squat Hop
Before you start this move, visualize a large square on the floor where you're standing in the bottom right corner, feet hip-distance apart.
Keeping weight in the heels, bend the knees, and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
Perform as many jumps as you can for 40 seconds.
Take a (well-deserved) 20-second rest and repeat once or twice more, reversing your jumps around the square in the opposite direction.
Image Source: POPSUGAR Photography
180 Jump Squat
Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor. This completes one rep.
Repeat, but reverse directions so you jump, spinning to the right and going back the way you came.
Do 20 reps, alternating sides. This completes one set. Do two sets.
180 Jump Squat
Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor. This completes one rep.
Repeat, but reverse directions so you jump, spinning to the right and going back the way you came.
Do 20 reps, alternating sides. This completes one set. Do two sets.
Photo 34 of 34
Image Source: POPSUGAR Photography
Squat Thrust
Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Keeping the abs engaged, jump your feet back so you're in plank position.
Keeping the arms straight, jump your feet forward behind the hands.
Stand up to complete one rep.
Complete three sets of 10.
LIke & Share...
No comments:
Post a Comment