Your hands should be on either side of your right foot.
Squeeze your glutes as you stand upright and raise your left leg straight behind you.
Don’t forget to reach your arms out in front of you as you stand for balance.
© Condé Nast
Repeat 12 times each side.
Extend your right arm up alongside your ear and your left arm alongside your hip.
Balance on the left leg as you pull your right knee in toward your chest and switch your arms.
Then extend your right leg back long as you switch your arms back to their start position.
*Note: bend the elbows to move the arms * Repeat 12 times each side.
Option for more advanced: hold 3 - 5 lb.
weighs in your hands.
Take your right leg and cross it behind your left with your heel lifted and toes on the floor.
Both legs and knees are slightly turned out.
From here, bend both knees keeping the right heel lifted and the left heel on the floor.
Press into the left heel, squeeze your left glute.
Stand up straightening your left leg all the way and pull your right knee up to your right elbow.
Repeat 12 times on each side.
Reach your left hand up to the ceiling.
Lower down to start position with control and repeat.
Do this 12 times each side.
Kneeling Side Sweep
Start standing on your knees.
From here, reach your left hand down to the floor about a foot away from your left knee.
(Modification: the leg can be lower than hip height if needed).
confirm to squeeze your left glute and press your hips forward so that both hips are fully extended.
Repeat 10 times each side.
Remember to slow and find the control over speed.
Kneeling Knee Lift
You will need one 5 lb.
Come down on all 4’s with your shoulders over your wrists and your knees under your hips.
From here take your 5 lb.
weight and place it directly behind your right knee.
Lift the right knee off of the ground/mat about 1 inch.
Lower without placing the knee back on the mat and repeat.
Do 15 times on each side.
From here press your hips up toward the ceiling, engaging your glutes and hamstrings.
You should be resting between your shoulder blades, as not to apply pressure on the neck.
Keep alternating sides without letting the hips drop, especially on the side where the leg is lifted.
Repeat 20 - 30 times.
(Each lift counts as 1 rep).
Clam Shell
Lay down on your right side, place your head in your hand.
Keep your feet together and lift them up on a diagonal.
Again, keeping the feet together, lift your left knee, rotating and squeezing into your left glute.
Lower with control and repeat.
Do 15 times on each side.