No gym? No problem! Sculpt a lean physique with these exercises.
This exercise is a great way to target the glutes and hamstrings, helping to build a strong, shapely lower body. It also engages the core and lower back for stability. If you have additional weight, you can place it on your lap for added difficulty.
To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor, hip-width apart. As you initiate the lift, visualize drawing your lower rib toward your pelvis, and engage your abs. Lift your hips off the ground by pushing evenly through your full feet until your knees, hips, and shoulders form a straight line. Hold the top position for about a second, squeezing your glutes at the top. Lower back to the ground, and repeat for the target repetitions.
To perform an air squat, begin by standing with your feet shoulder-width apart, toes slightly pointed outwards. Initiate the movement by sending your hips back and bending at the knees, as if sitting in a chair. Lower until your thighs are parallel to the ground, keeping your chest up and your knees tracking over your toes. Push through both feet to return to the standing position, ensuring your hips and knees extend fully. Repeat for the target repetitions.
To perform mountain climbers, start in a high plank position, your hands directly under your shoulders and your body in a straight line from head to heels. Drive your right knee toward your chest without letting it touch the ground. Return your right foot to the starting position while simultaneously driving your left knee toward your chest. Continue to alternate legs quickly, maintaining a strong core and avoiding any hip lift or sag. Repeat for the target repetitions.
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