Squats – Good for exercising your back and legs
- Keep your back straight and look forwards.
- Keep weight equal between toes and heels.
- Don’t let your knees extend over your toes.
Side-lying leg raise – Good for your buttocks and the lower back
Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to starting position. Perform 8 to 10 times and repeat on the other side.
- Raise your leg, keeping it in line with your back.
- Feel your buttock muscles contracting as you raise your leg.
- Keep your abdominal muscles contracted throughout exercise.
Bridges – Good for your buttocks and toning the lower back
Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttocks. Lower yourself gently to the starting position and repeat 8 to 10 times.
- Don’t let your knees point outwards.
- Keep your chin slightly tucked in.
- Contract your buttocks not your hamstrings as you rise.