I have tried to keep the amount of equipment to an absolute minimum so that anyone can give these a go.
As ever, if you are in any doubt whether you can do these - consult your doctor first.
If you are unsure about the correct technique then get in touch with a local fitness professional, that's what we're here for!
For beginners I would suggest doing 3 sets of 1 minute with 1 minute of rest inbetween each set. Try to increase the amount of reps you can achieve in each minute. See how much you can improve over a 3 week period and then you will need to change the exercises as you will be getting conditioned to these.
Changing your routine will keep your exercises really effective!
Stand with hands on hips or clasped behind neck.
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
Quads, Glutes, Adductor, Soleus
Stand with dumbbells grasped to sides.
Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. To activate and see a big difference in your glutes, try to squeeze together at the top of the exercise and hold through the whole movement.
This does take a little practice, if you're doing it right you will know all about it the next day when you can't sit down.
Quads, Glutes, Adductor, Soleus
Straight leg deadlift
Stand with shoulder width or narrower stance. Grasp dumbbells to sides.
With knees straight, lower dumbbells to top or sides of feet by bending hips. Bend waist as bar approaches feet. Lift dumbbells by extending hips and waist until standing upright. Pull shoulders back slightly if rounded. Repeat. Try to change hands halfway through the set to use alternate core muscles.
Hamstrings, Erector Spinae, Glutes and Adductors
Lying hip extension
Lie on floor or mat. Place one leg straight and bend the other leg with foot flat on floor or mat. Place arms down on mat to each side of hips.
Raise body by extended hip of bent leg, keeping extended leg and hip straight. Return to original position lowering body with extended leg and hip straight. Repeat and continue with opposite sides.
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