by Brendi Middleton, Personal Trainer
All you need is a little floor space to build head-to-toe strength and stability.
#1 SQUAT - Complete two to three sets of eight to 12 reps in each.
Hip hinging or squatting movements are a staple of daily life.
How to do it: Stand tall with your feet shoulder width apart. Arms out in front of your body at shoulder level, brace your core and bend knee without letting your knees go over your toes with your bottom back.
#2 GLUTE BRIDGE - Complete two to three sets of eight to 12 reps in each.
The Glute Bridge is a great exercise for strengthening the all-important muscles in your glutes, hips, hamstrings and core.
How to do it: Lie flat on your back with knees bent and feet shoulder width apart and heels a few inches away from buttocks. Brace your core and lift your hips while squeezing you buttocks hold for five seconds return to starting position and repeat.
#3 MODIFIED PUSH-UP - Complete two to three sets of eight to 12 reps in each.
The push-up is an upper body exercise that strengthens your chest, shoulders and arms, in addition to working the core and quads.
How to do it: Stand facing a wall, dresser or table. The taller the object, the easier the push-up. Place your hands on the edge, move feet back, bend elbows then push yourself up extending your arms all the way keeping your body straight.
#4 STEP-UP - Complete two to three sets of eight to 12 reps in each.
This exercise trains each leg to be strong, stable and operate independently from the other.
How to do it: Stand in front of a step, with your left foot step up onto step keeping right foot steady and flat on floor while bracing your core. Repeat eight to 12 times then switch feet.
#5 BIRD DOG - Complete two to three sets of eight to 12 reps in each.
The bird dog is a great multitasking strengthener that challenges your core.
How to do it: Start on all fours with your hands below your shoulders and your knees below your hips. Engage your abs and keep your spine neutral. Lift and extend your left arm, and lift and extend your right leg at the same time until level with the spine. Pause, then repeat with other side.
#6 PLANK - Hold position for 15 seconds to one minute then repeat two times.
The plank strengthens your spine, core, shoulders and challenges your balance, which in result improves posture.
How to do it: Lying face down place either hands or elbows underneath shoulders with your feet shoulder width apart like a push-up. Ground your toes, squeeze your glutes and brace your core while focusing on not letting your hips dip towards the ground and hold body steady, remember to breathe do not hold your breath.
#7 FLAMINGO STAND - Hold position for 10-15 seconds.
The flamingo stand is a traditional, but effective balance exercise that requires the use of a lot of major muscle groups like core, quads, calves and glutes.
How to do it: Stand with feet together and arms relaxed with a chair in front of you if needed. Lift one leg with knee bent at a 90 degree angle with foot below buttocks. Hold position for 10-15 seconds then switch legs.
#8 SEATED RUSSIAN TWIST - Complete one to three sets of eight to 12 reps in each.
The Russian twist is a great exercise to strengthen your core and obliques.
How to do it: Sit in a chair while holding a weight or weighted medicine ball close to stomach. Slowly rotate your torso to the right as much as you feel comfortable, while keeping the rest of your body stable. Return to the center; repeat to the left.
#9 LEG LIFTS - Complete two to three sets of eight to 12 reps in each.
Leg lifts are great for core and quad, hamstring and glute strengthening.
How to do it: Lie flat on your back contract your abs while raising one leg at least five inches off the floor and hold for three seconds, lower then switch legs.
#10 HEEL-TO-TOE WALK
This heel-to-toe exercise can be performed anywhere that has flat surface and excellent for practicing balance.
How to do it: Standing upright place your right heel on the floor directly in front of your left toe. Then do the same with your left heel. Make sure you look forward at all times.
