3. Kickbacks
Kickbacks are a floor exercise that will require a yoga mat or a cushioned workout mat. These movements help to build the hamstrings and buttocks as well. To perform this simple exercise, get down on the floor on all fours with your hands flat on the mat and your arms extended a few inches in front of you. Lift one of your legs straight back and up towards the sky to squeeze that glute muscle, and then bring the leg back down into its starting position without touching the mat. Repeat this movement 12 times on both legs and do four sets, making sure to take a 30 second rest between each set.
4. Pelvic Raises
Pelvic raises help to even out the hips, tighten the butt and strengthen the quads and hamstrings in the thighs. This exercise is simple and comfortable to perform and also requires a yoga mat. Start off by lying on your back with your knees bent, feet flat on the floor, your arms at each of your sides and your palms flat on the mat. Start by raising your pelvis off of the floor towards the sky and hold the position for two seconds. Your shoulder blades and hands should remain in place on the floor leaving only your pelvis to do the work. Do 12 of these pelvis raises, rest for 30 seconds and repeat the set of 12 a total of four times. Make sure to squeeze your glutes at the top of the raise to get the most out of your workout.
5. High Kicks
High kicks combine cardio and strength training to give your legs double the workout of burning fat and building muscle. To perform this exercise, start with your legs together and your knees slightly bent. Bend your elbows and bring them into your sides and kick one of your legs up toward the ceiling with your toes pointed up. Bring that leg down and kick out the opposite leg in the same manner and repeat these movements for one minute. Take a 30 second break and repeat this one minute exercise a total of five times.
Sample workout:
Monday, Exercise 1 & 3
Tuesday, Exercise 2 & 4
Wednesday, REST
Thursday, Exercise 5 & 2
Friday, Exercise 3 & 2