The Workout

Moves

  • The One Hundred — 5 reps
  • Articulated Bridging — 8 reps
  • Single-Leg Bridge — 8 reps each side
  • Criss-Cross — 30 reps, alternating sides
  • Leg Circles — 20 reps each side

Directions

Do all five exercises, for the set amount of reps. Try to rest as little as possible in between each one. If you want a longer workout, repeat the entire circuit a second time.

Here’s how to do each move:

The One Hundred

  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Curl your head up to engage your abs, reaching your arms long alongside your body, palms down.
  • Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts. That’s 1 rep.
  • Do 5 reps.

The above is a modified version the One Hundred. When you feel comfortable with this version, try lifting your feet off the floor and extending your legs straight at a diagonal. Then, pump your arms as you hold your legs stable in the air. If you feel any strain in your lower back, go back to the version with your feet on the floor.

The One Hundred

Articulated Bridging

  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and push through your heels as you lift your hips a few inches off the floor, starting with your pelvis, then lower back, and then mid back.
  • Pause and squeeze your glutes at the top. Your body should form a straight line from your shoulders to your knees.
  • Then, slowly lower down in the reverse order—mid back, lower back, pelvis—to return to the starting position. That’s 1 rep.
  • Do 8 reps.
Articulated Bridging

Single-Leg Bridge

  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Lift your left leg straight up, pointing your toes toward the ceiling.
  • Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. (You may not be able to lift as high as you can in the Articulated Bridge, and that’s totally OK.)
  • Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position. That’s 1 rep.
  • Do 8 reps on each leg.
Single-Leg Bridge

Criss-Cross

  • Lie faceup and bring both knees in toward your chest.
  • Place your hands on the back of your head, keeping your elbows wide. Curl your head up.
  • Bring your left shoulder toward your right knee as you extend your left leg. Then bring your right shoulder toward your left knee as you extend your right leg. That’s 2 reps.
  • Continue alternating sides for 30 reps.
Criss-Cross

Leg Circles

  • Lie on your right side with your hips stacked. Extend both legs out straight, stacking your left on top of your right.
  • Point your left foot. Lift it up a few inches and make a small circle up and back. If you gaze down at your foot, it should be moving counter-clockwise.
  • Keep the circle small, and think about initiating the movement from your butt. Focus on keeping your hips still the entire time. One circle is 1 rep.
  • Do 15-20 reps on each side.
Leg Circles