Time: 20 minutes
Equipment: Mat, Dumbbells
Good for: Lower-body toning
Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest where noted before continuing on to the next exercise.
1. Hip Circles
How to: Start on mat on elbows and knees, keeping shoulders over elbows and hips over knees. Make circles in the air with your right knee, moving from the hip. Draw circle as wide as possible while keeping torso stable. Continue moving right knee in circles for 30 seconds, then switch legs and repeat on left leg for 30 seconds before proceeding to the next move.
2. Downward Dog Leg Kick
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Lift right leg straight back and up, keeping right foot firmly flexed. Bring right leg back down to mat, then repeat the move on left leg. Continue alternating legs for 30 seconds, then proceed to the next move.
3. Side Leg Lift
How to: Start by lying on right side, feet flexed. Put left hand on ground in front of chest to stabilize the body. Keep the body in a straight line, tailbone tucked. With left foot flexed and leg straight, lift leg toward the ceiling. Depending on flexibility, stop somewhere between 45º-80º and lower back down.Continue lifting and lowering right leg for 30 seconds, then switch sides and repeat on left leg for 30 seconds before proceeding to the next move.
4. Alternating Leg Lowers
How to:Start by lying on the back. Keep hands by hips with lower back pressed into the mat. Lift both legs up to the ceiling, legs at a 90º angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Continue alternating legs for 30 seconds, then proceed to the next move.
Quick tip: Only lower the leg as close to the ground as you can without arching your back to maintain proper form.
5. Kneeling To Half-Kneeling
How to: Starting in kneeling position, bring left knee up and around until foot is on the ground in front of body and knee forms a 90-degree angle in front of left hip. Bring left knee back to the floor, then repeat on right side. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Proceed to the next move.
6. Reverse Lunge
How to: Start standing, with dumbbells in either hand and resting lightly on shoulders.Step left foot back, dropping left knee to “kiss” the ground. Press through right heel to return to standing, keeping head and cheat up the whole time. Repeat on opposite side. Complete as many reps as possible in 45 seconds, rest for 10 seconds, then proceed to the next move.
7. Glute Bridge
How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Lift hips toward the ceiling, keeping core engaged. Lower hips back down to the ground until lower back presses into the mat. Complete as many reps as possible in 45 seconds, then rest for 10 seconds. Proceed to the next move.
8. Speed Skaters
How to: Start standing, knees slightly bent. Hop to left side, bringing right leg behind you and reaching right arm in front of your body, toward left toe. Hop to right side, bringing left leg behind you and left arm in front of you this time. Your chest should stay up and your hips should stay low the entire move. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Proceed to the next move.
9. Kneeling To Half-Kneeling
How to: Starting in kneeling position, bring left knee up and around until foot is on the ground in front of body and knee forms a 90-degree angle in front of left hip. Bring left knee back to the floor, then repeat on right side. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Proceed to the next move.
10. Reverse Lunge
How to: Start standing, with dumbbells in either hand and resting lightly on shoulders.Step left foot back, dropping left knee to “kiss” the ground. Press through right heel to return to standing, keeping head and cheat up the whole time. Repeat on opposite side. Complete as many reps as possible in 45 seconds, rest for 10 seconds, then proceed to the next move.
11. Glute Bridge
How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Lift hips toward the ceiling, keeping core engaged. Lower hips back down to the ground until lower back presses into the mat. Complete as many reps as possible in 45 seconds, then rest for 10 seconds. Proceed to the next move.
12. Speed Skaters
How to: Start standing, knees slightly bent. Hop to left side, bringing right leg behind you and reaching right arm in front of your body, toward left toe. Hop to right side, bringing left leg behind you and left arm in front of you this time. Your chest should stay up and your hips should stay low the entire move. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Proceed to the next move.
13. Lateral Squat
How to: Start in standing position with feet wide, toes pointed slightly out, dumbbells in both hands. Bend right knee and shift hips back as you lean body toward right side, framing right leg with dumbbells. Keep head and chest up, back flat, as you return to standing. Repeat on opposite side. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Proceed to the next move.
14. Single-Leg Kickstand On Right Leg
How to: Start standing with weight in right foot, right leg slightly bent, and dumbbell(s) in right hand. Kickstand left foot behind you about a foot, with toes tucked under. Reach right arm down in front of right leg, hinging at the hips until torso is parallel with the floor and weights are a few inches above right foot. Core should stay engaged and back flat the whole time. Return to start by pulling weight back up right leg. Complete as many reps as possible in 45 seconds, rest for 10 seconds, then proceed to the next move.
15. Single-Leg Kickstand On Left Leg
How to: Start standing with weight in left foot, left leg slightly bent, and dumbbell(s) in left hand. Kickstand right foot behind you about a foot, with toes tucked under. Reach left arm down in front of left leg, hinging at the hips until torso is parallel with the floor and weights are a few inches above left foot. Core should stay engaged and back flat the whole time. Return to start by pulling weight back up left leg. Complete as many reps as possible in 45 seconds, rest for 10 seconds, then proceed to the next move.
16. Mountain Climbers
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Drive right knee into chest, then bring to start. Repeat on left side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
17. Lateral Squat
How to: Start in standing position with feet wide, toes pointed slightly out, dumbbells in both hands. Bend right knee and shift hips back as you lean body toward right side, framing right leg with dumbbells. Keep head and chest up, back flat, as you return to standing. Repeat on opposite side. Complete as many reps as possible in 45 seconds, alternating sides, then rest for 10 seconds. Proceed to the next move.
18. Single-Leg Kickstand On Right Leg
How to: Start standing with weight in right foot, right leg slightly bent, and dumbbell(s) in right hand. Kickstand left foot behind you about a foot, with toes tucked under. Reach right arm down in front of right leg, hinging at the hips until torso is parallel with the floor and weights are a few inches above right foot. Core should stay engaged and back flat the whole time. Return to start by pulling weight back up right leg. Complete as many reps as possible in 45 seconds, rest for 10 seconds, then proceed to the next move.
19. Single-Leg Kickstand On Left Leg
How to: Start standing with weight in left foot, left leg slightly bent, and dumbbell(s) in left hand. Kickstand right foot behind you about a foot, with toes tucked under. Reach left arm down in front of left leg, hinging at the hips until torso is parallel with the floor and weights are a few inches above left foot. Core should stay engaged and back flat the whole time. Return to start by pulling weight back up left leg. Complete as many reps as possible in 45 seconds, rest for 10 seconds, then proceed to the next move.
20. Mountain Climbers
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Drive right knee into chest, then bring to start. Repeat on left side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.
21. Lying Knee To Chest
How to: Start lying on back, arms by sides and legs extended straight on the floor. Lift right knee, grabbing shin with both hands and hugging knee to chest. Keep left leg straight and torso long. Hold right knee for 30 seconds, then switch legs and repeat on left leg for 30 seconds before proceeding to the next move.
22. Happy Baby
How to: Lie on back with legs extended into the air above hips, knees bent and feet flexed. Hold the outsides of each foot, keeping elbows inside of knees. Use hands to pull feet gently toward the floor while pressing feet up toward ceiling. Lower back should stay pressed into the mat. Hold for 30 seconds, then proceed to the next move.
23. Low Runner’s Lunge
How to: Start kneeling, and step right leg forward while keeping left leg back. Hinge forward, keeping body in straight from left knee to head. Hips should stay forward throughout the move. Hold for 30 seconds, then switch sides and repeat for 30 seconds before proceeding to the next move.
24. Lying Knee To Chest
How to: Start lying on back, arms by sides and legs extended straight on the floor. Lift right knee, grabbing shin with both hands and hugging knee to chest. Keep left leg straight and torso long. Hold right knee for 30 seconds, then switch legs and repeat on left leg for 30 seconds before proceeding to the next move.
25. Happy Baby
How to: Lie on back with legs extended into the air above hips, knees bent and feet flexed. Hold the outsides of each foot, keeping elbows inside of knees. Use hands to pull feet gently toward the floor while pressing feet up toward ceiling. Lower back should stay pressed into the mat. Hold for 30 seconds, then proceed to the next move.
26. Low Runner’s Lunge
How to: Start kneeling, and step right leg forward while keeping left leg back. Hinge forward, keeping body in straight from left knee to head. Hips should stay forward throughout the move. Hold for 30 seconds, then switch sides and repeat for 30 seconds.
But wait, there’s (lots) more! This is just one of the eight workouts in Women’s Health’s 30-day fitness challenge, which kicks off on January 6. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use minimal or no equipment. Join our Facebook group for daily motivation, progress checks, and more!
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