No equipment exercises

1. Glute Bridge

Instruction:

• Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
• Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs active in so you don’t overextend your back during the exercise.
• Hold your bridged position for a couple of seconds before easing back down.

2. Clamshells

Instruction:

• Lie on your side with your knees slightly bent and with one leg on top of the other.
• Keep your feet together and lift your top knee until it’s parallel with your hip.
• Lower your knee back to the initial position.
• Flip over to your opposite side and repeat the process with your other leg (after completing the desired number of reps on the first side).

3. Side Lying Hip Abduction

Instruction:

• Raising your upper leg to just above your hip joint, exhaling as you go. Once you feel your hips and back start to tense, stop and hold the position for one to two seconds.
• Slowly lower your leg to its starting position on an inhale.
• Keep the upper leg straight and stacked directly above the lower leg.
• Flip over to your opposite side and repeat the process with your other leg (after completing the desired number of reps on the first side).

4. Forearm Donkey Kick

Instruction:

• Assume the starting position on all fours: knees hip-width apart, elbow under your shoulders, neck and spine neutral.
• Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.
• Return to the starting position.
• Flip over to your opposite side and repeat the process with your other leg (after completing the desired number of reps on the first side).

5. Fire Hydrant

Instruction:

• Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
• Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
• Lower your leg to starting position.
• Flip over to your opposite side and repeat the process with your other leg (after completing the desired number of reps on the first side).

Agata Mroczek