Plié squats 3 sets of 15-20
Step 1: Stand with your legs wider than hip-width apart, holding one dumbbell between your two hands palms facing upwards.
Step 2: Push your hips back and keep your abs tight throughout the exercise.
Step 3: Squat down and slowly pulse up and down for 3 seconds
Step 4: Slowly come back into the start position, and tense your legs on the way up.
Bridge with small ball squeezes 3 sets of 15-20
Step 1: Lie on your back, your knees bent and your feet flat on the floor.
Step 2: Place a small ball between your knees.
Step 3: Raise your hips as high as you can and squeeze the ball between your knees, keeping your glutes and suck your navel towards your spine hold for 5-10 seconds.
Plié squats with dumbbell arm swing 3 sets of 15-20
Step 1: Place your feet just wider than shoulder-width apart and point toes outwards.
Step 2: Hold a 3-4 kg dumbbell vertically inline with your midsection
Step 3: Keeping your arms straight, slowly lift the dumbbell in line with your shoulders as you lower into a squat position for 3 seconds
Step 4: . Hold the position for 3 seconds then slowly lower the weight and come back up into the starting position.
*** Disclaimer ***
Always consult a health practitioner before starting any new exercise plan
Don’t have dumbbells, no sweat! Fill 1.5 -2 liter water bottles with sand!