Marching Hip Raise
- Lie face-up on the floor with your knees bent and your feet flat on the floor.
- Raise your hips so your body forms a straight line from your shoulders to your knees.
- (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest.
- Continue to alternate back and forth.
- Set a pair of dumbbells on the floor in front of you.
- Bend at your hips and knees, and grab the dumbbells with an overhand grip.
- (A) Without allowing your lower back to round, stand up with the dumbbells.
- (B) Lower the dumbbells to the floor.
Single Leg Dead-lift
- Grab a pair of light dumbbells and stand on your left foot. (If dumbbells make this too hard, just use your body weight.)
- Lift your right foot behind you and bend your knee so your right leg is parallel to the floor.
- (A) Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor.
- (B) Pause, then push your body back to the starting position.
- If this exercise is too difficult, let the toes of your shoe rest on the floor for balance instead of raising the foot of your non-working leg.
Single Arm Dumbbell Swing
- Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise while holding the dumbbell with both hands.)
- Bend at your hips and knees and lower your torso until it forms a 45 degree angle to the floor.
- Swing the dumbbell between your legs.
- (A) Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position.
- (B) Now squat back down as you swing the dumbbell between your legs again.
- Swing the weight back and forth forcefully.