3. Single-Leg Hip Extensions:


How to Do:

  • Lay flat on you back with your hands down to the side, facing your feet.
  • Bring one knee up (leg still on the floor) so your heel is digging into the ground.
  • Using your butt and your heel, push up into a one-legged bridge.
  • Keep the other leg straight and in the air so that it is parallel with your opposing knee. Hold for 2 – 5 seconds.

4. Side Leg Lifts:


How to Do:

  • Side leg lifts will help to trim your waistline and tone your legs. Get on the floor and roll to your right side.
  • Use your right hand to support your head and then put your left hand on top of your waist.
  • Bend your right leg, slightly, to help provide balanced you lift your left leg about 6 inches off the floor.
  • Hold your leg in the air and make short thrusts towards the ceiling with your leg – for a total of 20 thrusts.
  • Follow this by circling your left foot in the air 20 times. Switch legs and perform the same number of movements.

5. Elbow Plank With Donkey Kick:


How to Do:

  • 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 left 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 left heel toward the ceiling as high as you can without moving your pelvis or lower back.
  • The motion will not be huge but rather concentrated on the booty and hamstring.
  • Lower the bent leg slightly, and repeat for a total of eight to 10 repetitions.
  • Then switch sides. Do two sets on each leg.
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