GLUTE BRIDGES
- Grab yourself a yoga mat, or even the living room rug! Lay face up on the floor, with your knees bent, feet flat on the ground.
- Lifting your hips up off the ground, until your knees hips and shoulders are align, squeezing your glutes as tight as you can.
- Holding your position for 3 seconds, then easing back down to the ground.
REPEAT 12-15 REPS X 3 ROUNDS
You could even step this up a notch, if you have no fitness equipment at home, grab yourself a sack of potatoes and place on your thighs for extra weight!
BULGARIAN SPLIT SQUAT
- Place a secure chair behind you, or a side table and stand up tall.
- Place your right foot on top of the ‘’step’’, bending your knees and lower the hips until your left thigh is parallel to the floor.
- Return to the starting position, repeat and then switch legs.
REPEAT 10 REPS EACH LEG X 3 ROUNDS
If your feeling daring, you could always add extra weight holding this close to your chest, such as the sack of potatoes, or even your baby! But please be careful!
SQUAT KICKBACK
- Keep your hips back, your core engaged, your toes pointed, sit into squat position.
- As you come up kick each of your legs back, squeeze and tighten your glutes as much as you can. Inhale as you squat, and also as you shift your weight onto one leg.
REPEAT 12-15 REPS X 3 ROUNDS
You could also step this up a notch, why not hold the sack of potatoes, instead of being a couch potato! Hold these close to your chest.
Remember to always focus on your form, and practice each of the exercises safely!
