HEALTH

Celeb trainer Ashley Borden designed this workout to be done three to four times a week, if you don’t strength-train already.

Active Pigeon Stretch
Start in a push-up position. Bend the right leg and bring the knee to the outside of your right armpit. Place your straight leg on the ground. Hold your body up on forearms, keeping neck and eyes in line with your spine. Pull bellybutton in, lift your knee off the ground and squeeze the glute of the lengthened leg. Repeat 10 times then do it on the opposite side.

Instability Pumps
Start with feet hip-width apart, hands resting on your belly. Shift weight to your right foot and squeeze your right glute. Lift your left leg and hold it behind you. Find balance. Shift your weight and squat down on your right leg, like you’re sitting in a chair. Press up to start. Repeat eight times, then repeat on the opposite side.

Glutes Press
Start lying on your back with your hands by your side, palms up. Keep your chin down. Bend knees and place feet on the floor, an arms-length away from your butt (your fingertips should almost touch your heels). Squeeze your glutes and press hips up to form a bridge, keeping your tummy tight. Hold for a second and lower back to start. Repeat 10 times.

Split Squats
Start with your feet shoulder-width apart with hands on hips. Take a giant step back and plant the leg on the floor. Keep your weight on the ball of your back foot. Squeeze the glute of your back leg and lower the back knee down to a 90-degree angle. Slowly return to start. Repeat 10 times then repeat on the opposite leg. Make sure to take a few minutes and stretch out your body before you keep going!

Single-Leg Birdfeeder
Start with feet hip-width apart with 10-pound dumbbells in each hand. Keep hands by your side. Slightly bend one leg and slightly lift the opposite leg. Keep the foot of lifted leg flexed. Lower from hips and keep lifting back leg. Keep your torso flat. Return to the start position. Repeat 10 times on each leg.

Single-Leg Step-Backs
Start with feet hip-width apart. Hold an 8-pound dumbbell at your left shoulder. Extend your right arm to the side, keeping belly in and eyes focused straight ahead. Take a big step back with your right foot, squeezing your glute. Lower down about six inches. Press back up to start. Repeat 10 times on each leg.

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