20-Minute Home Workout
|
|
|
4. Do 10 hip bridges.
Lie on your back. With your hands at a 90-degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs are the legs of the table, and your upper body to your knees are the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscles worked: Lower back, hamstrings and gluteus.
|
5. Do step-ups for 1 minute.
You will need a stepper for this or just the bottom step of the stairs. Step up with one foot, then the other. Step back down onto the floor.
Muscles worked: hamstrings, gluteus, quads.
6. Do 15 reverse crunches.
Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscles worked: lower abs and obliques.
|
|
|
|