Every Day Workouts
GLUTES
Pelvic Raises
Lie on the floor with the spine in a natural position, knees bent, feet hip width apart and flat on the floor. (position A) Pulling the tummy down towards the spine raise the pelvis up until the torso is in a straight line from knees to shoulders, (position B) then lower. Repeat x 30, rest and repeat x 30 again.
Increase intensity by holding position B and doing faster smaller movements x 30 and repeat.
Straight Arm Squats
Standing with feet hip width apart and abs held, bend your knees into a squat position with weight back (as if sitting onto a chair) keeping your arms out straight, then come up to standing, bringing the hips back in line with your ribs. Repeat x 20, rest and repeat x 20. The lower you can perform this move, the harder it will work.