Laying clamshell
- Lie on your left side, legs together and knees bent.
- Activate your side abs and squeeze your glutes.
- With your feet together, slowly raise your right knee.
- Hold for one-five seconds, then lower back to the starting position. That’s one.
- As you get stronger and the exercise becomes easier place a resistance band around the thighs to make the move harder.
Glute bridges
1. lay on your back with your feet on the ground and your knees above them
2. Brace your core and squeeze your glutes (bum)
3.Push into your heels and lift your bum of the ground until your lower back is off the ground and your body is in a straight line from your shoulders to your knees
4.hold this position for up to 10 seconds
5.slowly lower you back and glutes back to the ground
6.repeat for desired reps
Bodyweight squat (tips)
1. Stand with feet about hip width apart
2.Plant your feet into the ground and drive the knees outwards (keep inline with toes)
3.slowly begin to lower your body as if you were going to sit on a chair.
4. only go as low as your mobility allows (placing your heels on something small, 1-2cm in height to elevate them can increase your depth)
5. As you reach the bottom of the squat, keep the knees outwards and inline with your feet
6. Push through your entire foot to rise out of the squat (think is my heel, big toe and little toe on the floor)
7.if your shoulders/back begin to round as you rise up then lift your chest and bring your shoulders back (think proud chest)