Glute Bridge


1. Lie on your back with your knees bent and feet flat on the ground. Keep your legs slightly apart. 2. Push your feet down into the floor, take a deep breath in, and lift your hips off the ground. 3. Keep your shoulders and arms on the ground as you lift your chest. 4. Squeeze your leg and butt muscles to raise your hips even higher. 5. Hold this position and take 4 to 8 breaths. 6. Slowly lower your hips back down to the starting position



1. Stand with your feet shoulder-width apart, holding a weight in front of you. 2. Bend your knees slightly and keep your back straight. 3. Lower the weight by bending forward at your hips, while keeping it close to your legs. 4. Lift the weight back up by straightening your hips and standing up tall


1. Stand with your feet shoulder-width apart on the ground. 2. Squat down by bending your knees and engaging your core and glutes. Keep your thighs and shins at right angles. 3. Jump up with power and land firmly back on the ground. 4. Repeat by squatting down again. Aim for two to three sets of 10 repetitions.



1. Lie on your back with your knees bent and feet on the floor. 2. Imagine that your vagina (for women) or penis (for men) is sipping up a smoothie with a straw. This helps you engage the pelvic floor muscles by squeezing and lifting them, not just clenching. 3. Relax and then repeat the squeezing and lifting motion. 4. Aim to do 25 repetitions (or squeezes) of the pelvic floor muscles.

Hip Thrust


1. Sit on the floor with knees bent, feet flat on the floor, and shoulders against a box or bench. 2. Push through your feet and activate your glutes to lift your hips off the ground. 3. Keep your chin tucked and eyes forward as you raise your hips until your body forms a straight line from knees to nose. 4. Squeeze your glutes at the top and hold for at least 3 seconds. 5. Lower your hips back to the floor.

Walking lunge


1. Stand with feet hip-width apart, hands on hips. 2. Step forward with right leg, lowering into a 90-degree angle. 3. Do a Kegel at the bottom of the lunge. 4. Squeeze glutes, then step left leg through into the bottom of a lunge. 5. Complete 15 reps on each leg.



1. Start on a soft surface like a yoga mat, on your hands and knees. 2. Spread your knees comfortably wide and slightly open your feet wider than your knees. Keep your toes pointed outward. 3. Look about 6 inches in front of your hands to keep your neck safe. 4. Hold this position for two minutes or as long as you feel comfortable.

Gym Ball Crunches


1. Lie on the ball with your mid-back, knees bent at 90°, and feet firmly on the ground. 2. Place your hands at the back of your head and lean back over the ball to stretch your abs. 3. Exhale and tighten your abs to lift your torso up. 4. Hold for 2-3 seconds, then repeat.

Mountain Climber


1. Begin in a high plank position, with shoulders directly above wrists. Engage your core by tucking your pelvis and drawing your ribs down. 2. Pressing into the floor with your palms, lift your right leg off the ground and quickly bring it up towards your chest. 3. Lower your right leg back down and repeat the movement with your left leg. 4. Continue alternating between legs while keeping your core tight. 5. Complete a total of 10 repetitions.

Push Ups


1. Begin in a high plank position with your wrists under your shoulders and toes tucked in. 2. Keep your body straight from head to toe. 3. Lower your upper body by bending your elbows until you're about six inches away from the ground. 4. Push the floor away to return to the starting position, completing one repetition.