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4 Ways To Exercise and Strengthen Your Core and Lower Body Sculpture

by Kyle Chen May 25, 2021

4 Ways To Exercise and Strengthen Your Core and Lower Body Sculpture

With the current pandemic where we are best to stay indoors then if you are looking for some exercise while staying at home then check these few ways where you can work out in a simple way without any equipment. This exercise can give you serious crank to your heart rate and metabolism and also helps to increase your flexibility and core strength.

Marching Glute Bridge

How to:

  • Lie faceup with your knees bent, feet flat on the floor, arms by your sides.
  • Press through your heels to raise your hips so your body forms a straight line from shoulders to knees (A).
  • Raise your right foot, knee bent at 90 degrees, until your shin is parallel to the floor (B).
  • Hold for three seconds, then lower your foot and repeat with the left.
  • Alternate.

 

Alternating Reverse Lunge

How to:

  • Stand with feet hip-width apart, hands clasped behind your head (A).
  • Step back with your right leg and lower your body until your left knee is bent to 90 degrees (B).
  • Push back up to start.
  • That’s one rep.
  • Switch legs and repeat.

 

Plank Walk-up

How to:

  • Get into a plank position, forearms on the floor, elbows under your shoulders, legs extended behind you (A).
  • Place your right-hand flat on the floor (B), and then your left, straightening your arms to pushup position (C).
  • Return to start by lowering onto your right, then left, forearms.
  • Repeat, leading with your left hand; alternate.

 

Skater Hop

How to:

  • Cross your left leg behind your right and lower into a half-squat, your right arm out to the side, left arm across your hips (A).
  • Hop to the left, switching your legs and arms (B).
  • That’s one rep.
  • Keep hopping quickly, alternating from side to side.

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