Single Leg Glute Bridge
Lie on your back and bend your knees.
Extend one leg and raise it upwards.
Push your hips to raise your leg toward the ceiling.
Pause for 2-3 breaths and lower your hip without touching the floor.
Repeat the leg raises on the other side.
Lie on your side with your knees bent and hips pushed backwards.
Keeping your feet joint together, raise your knee as high as you can.
Hold the position for 5-7 seconds.
Slowly bring the knee back down, without moving the other leg on the floor.
Bear Plank Leg Lift
Lie on your stomach and place your hands under your shoulders.
Raise your heels in such a way that your head to heel is aligned in a straight line.
Lift one leg and bend your knee, bringing the heel closer to the hips.
Apply pressure on the other leg and kick the raised leg towards the ceiling.
Hold the position for 5-10 seconds and bring the raised leg down.
Side Leg Kicks
Lie down on one side and support your head with your hand bent at the elbow.
Keeping your feet joint, stretch your legs out in a straight line.
Kick the leg on top as hard as you can without bending your knee.
Hold the position for 4-5 breaths, without moving your torso.
Release the position by bringing the top leg back in alignment with the lower leg.
Begin in a standing position with your legs high-width apart.
Hold a dumbbell in each hand, with your hands placed in front of your thighs.
With a slight bend in the knees, push your hips backwards and lower the dumbbells down towards your feet.
Keeping your spine erect, hold on to the position for 2-3 breaths.
Slowly raise the dumbbells back upwards.