This is the best lower body exercise you can do at home! For your glutes, thigh, leg, and for your flexibility.
Steps: • Stand tall with your feet shoulder-width apart and pointing straight ahead. Raise your arms out in front of you for balance. • Start to lower your body back as far as you can by pushing your hips back and bending your knees to 90°, pushing your body weight into your heels. • Rather than coming back to the starting position, hold that seated squat position at the bottom and pulse a few inches up and down for the entire exercise.
This pose may be considered a gentler inversion in a more rigorous yoga practice, but it’s an amazing tool to tone up the outer thighs and your glutes:
- Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
- With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
- Stay here for 10 deep breaths, lifting your hips up as high as you can.
- Try three to five rounds of the pose, holding for 10 breaths each time.
- Lie on your back, with the knees bent, and place your hands on the floor for stability. Extend the left leg out.
- Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor. This completes one rep.
- Repeat with one leg for 30 seconds, then switch sides and perform reps on your other leg for an additional 30 seconds.
Just by simply changing which way you step, you can improve your strength and improve muscle coordination. Instead of stepping forward, you will step directly behind you. Then, lower down into a lunge position. Rise back up and step behind the body with the opposite leg. By stepping back, you target more quad and less hamstring.