Start position: Stand with feet shoulder-width apart, hands on hips or holding onto dumbbells.
Movement: Step forward, bending at the hip, knee and ankle, shifting most of your weight to the front leg; do not allow back knee to touch the ground. Keep your chest up and don't bend forward at the waist. Push back to starting position pushing through the front heel.
Perform: 15 reps each leg
Start position: Step both feet inside the tubing and stand in a wide sports stance, knees slightly bent, toes pointed straight ahead and hands on hips or out in front.
Movement: Keeping abdominals tight, step out to the side and continue walking sideways; keep your upper body still, eyes straight ahead. Continue walking to one side for a count of 10 and repeat in the opposite direction.
Perform: Repeat 5 times each direction.
Start position: Grasp a bar and hold it in front of you with straight arms down, hands shoulder-width (or use two dumbbells with palms facing towards your legs). Engage core muscles by tightening abs.
Movement: Keeping knees slightly bent, bend forward at the hips. With your back straight and eyes on the floor slightly in front of you, bend forward until you feel a stretch your hamstrings. Do not round your back! Slowly return to an upright position.
Perform: 15 reps
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