Lying on your stomach, arms stretched above your head. Squeeze the glutes and abs to lift the legs off the floor so there is no strain in the lower back. At the same time lift the chest and arms off the floor in spinal extension, balancing on the abdomen. Flutter the arms and legs, aiming to lift the opposite arm and leg at the same time. Squeeze the glutes and the abs, trying not to let the torso wiggle with the limbs. When you are done, go into child’s pose or shell stretch to stretch the lower back.
4 Single Leg Extension
Lying on your stomach, support your forehead with your, hands, elbows out to the side. Legs straight, squeeze the left glute and raise the leg off the mat, keeping energy out the toes and both hipbones connected to the floor. Control as you lower and repeat with the right leg. Alternate legs as you repeat, keeping the abs straight to stabilize the pelvis. Complete 8-10 reps on each side.
3 Side Leg Lift Series
Lying onto one side, line the back of your body up with the edge of the mat and cradle your head with the bottom arm. Maintain that straight line from head to toe, supporting with the top arm if necessary and lift the top leg to hip height. Lower and lift the leg, pointing the foot on the lift and flexing on the lower. Next, keep the leg at hip height and draw small circles to the front and then reverse, using the core to keep the pelvis stabilized. After that, lift the top leg up to hip height and bring the bottom leg up to meet it. Then lift both legs at the same time. Repeat each exercise for 5-10 reps before moving onto the other side. Complete 8-10 reps on each side.
2 Side Kick
Lying onto one side, line the back of your body up with the edge of the mat, now bring just your feet in front slightly to the lower front corner. Use your top arm on the mat for balance and the bottom to cradle your head. Lift the top leg up off the other, about hip distance. Flex the foot and pulse it up to your nose (keeping the knee straight) exhaling for 2 counts. Inhale and swing the leg behind your body pointing the foot and squeezing the glute and keeping the knee straight. Repeat for a few reps before moving into Side Leg Lift Series or switch to the other side. This one is great for your abs as well as your seat. Complete 8-10 reps on each side.
1 Shoulder Bridge
Lying on your back, knees apart and bent, feet flat on the floor. Squeeze the glutes and hamstrings and raise the pelvis off the floor to the sky, pressing evenly into both feet. Repeat the lift and lowering of the pelvis, keeping the abs engaged to prevent the load from going into the lower back. The neck and shoulders stay relaxed on the mat. For more of a challenge lift one leg up to the sky and lift and lower then switch legs and repeat. Complete 5-10 reps.
Remember to always draw your abs in to engage and stabilize the pelvis and spine. This will keep your lower back from straining so you fire into the glutes, giving them the max benefit. Lift, tone and burn for a rounder, tighter, and firmer rear!