Swiss-ball Reverse Hip Raise

Instead of lying on a bench, lie on a Swiss ball and place your hands flat on the floor.

Dumbbell deadlift

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.

Without allowing your lower back to round, stand up with the dumbbells.

Lower the dumbbells to the floor. (If you can’t lower the dumbbells all the way to the floor while keeping a slight arch in your lower back, stop just above the point where it starts to round.)

Reverse Hip Raise

Lie chest down on the edge of a bench so that your torso is on the bench but your hips aren’t.

Lift your legs until your thighs are in line with your torso.

Pause, then lower to the starting position.


Step Ups on Bench

Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise:  Glutes and Quadriceps

Preparation: Stand upright and straight in front of a flat bench.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Hip Raises

Lie faceup 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.

Pause for up to 5 seconds in the up position, then lower your body back to the starting position. 

Band Lying Side Leg Raise

Primary Muscle Group: Outer hips

Muscle Groups Worked in This Exercise: Gluteus medius

Preparation: Tie the ends of the band together, forming a loop. Lie on one side in a straight line with your shoulders and hips vertical. Place both legs through the middle of the band so that it sits just above your knees. The leg that is on the floor should be slightly bent for added support.

Breathing: Breathe out as you lift your leg up; breathe in as you return to start position.