HEALTH

Jump on it

Spread your feet a little wider than your shoulders and squat down on the ground. Hold the squat for a 5-count, than bounce on the balls of your feet, jumping as high as you can. As you jump, squeeze your glutes. Land softly back on your feet in the squat position. Hold for a 5-count, then repeat 5 times. Rest for 60 seconds, then repeat twice. To up the difficulty, hold weights (or full water bottles) in each hand.

Step up

Snag a bench, find a low wall or a sturdy chair that won’t slip out from under you. Stand in front of it, relaxed, then step up onto it with your left foot. Bring your right leg up behind you and bend your knee, drawing it forward and high. Slowly lower yourself back to the ground, drawing your right leg back and down, followed by your left leg. Keep your movements light and alternate legs for 30 reps. Rest for 60 seconds, then repeat.

Bridge the gap

Grab a few thick books or a sturdy box and lay down flat on your back, hands at your sides, with your knees bent and feet on top of the books/box. Alternatively, lay down perpendicular to a set of stairs, and elevate your feet on a step. Squeeze your bum and push your pelvis toward the ceiling. Hold for 5 seconds, then slowly release back to your starting position. Repeat 15 times, rest for 30 seconds, then repeat once.

Plank perfection

Hunker down in your plank position: Arms beneath your shoulders, weight resting on your forearms and the balls of your feet, straight behind you. Your back should be straight and neutral, not arched or rounded. Hold the plank position for 10 seconds, then raise your left leg straight up, using your glutes to lift it as high as possible and still maintain control. Slowly lower it back down. Repeat 10 times, hold the plank for 10 more seconds, then rest for 60 seconds. Repeat with the other leg.

Kick it

Get in to a kneeling push-up position, with your toes curled under for extra support. Lift your left knee up and to the side, then extend the leg in a carefully controlled side kick. Move slowly until you get the mechanics of the movement down—to get the full benefits (and a lifted-looking posterior), you need to kick to the side, not behind you. Repeat the kick 10 times, rest for 30 seconds, then switch to the other side.

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by Brittany Taylor | 2/1/2016