The Workout

Directions

Do 2-4 rounds of Circuit 1, resting up to 30 seconds (as needed) between each round. After 2-4 rounds, rest up to 1 minute. Then, do 2-4 rounds of Circuit 2, again, resting up to 30 seconds (as needed) between each round.

Circuit #1:

  • Frog Bridges — 30 seconds
  • Side Plank Clams — 30 seconds each side

Circuit #2:

  • Bird Dog Crunches — 30 seconds each side
  • Straight Leg Fire Hydrants — 30 seconds each side

Here’s how to do each move:

Frog Bridge

  • Lie faceup and place the soles of your shoes together, letting your knees fall open. Depending on your hip mobility, you may need to move your feet further from your butt to comfortably let your knees fall open.
  • Engage your glutes and abs and lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.
  • Pause for a second at the top and squeeze your glutes.
  • Slowly lower your hips back down to starting position.
  • Continue this movement for 30 seconds.
Frog Bridge

Side Plank Clamshell

  • Prop your body up on your left arm, with your elbow stacked underneath your shoulder and your hand in front of your body.
  • Stack your right leg and foot on top of your left, and bend your knees to form a 45-degree angle. Place your right hand on your hip. This is starting position.
  • Drive through your knees and left forearm to lift your hips off the ground. As you do, lift your right knee up toward the ceiling, keeping your feet touching. Use your glutes to initiate the movement, and squeeze them as you lift.
  • Lower your right leg back to meet the left. At the same time, lower your hips back to starting position.
  • Continue this movement for 30 seconds.
Side Plank Clamshell

Bird Dog Crunch

  • Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
  • Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
  • Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
  • Continue this movement for 30 seconds. Then, repeat with the other arm and leg.
Bird Dog Crunch

Straight-Leg Fire Hydrant

  • Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
  • Extend your right leg straight out to the right. This is starting position.
  • Using your glutes, lift your right leg up until it reaches hip height. Keep your leg straight and foot flexed.
  • Slowly lower your leg back to starting position.
  • Continue this movement for 30 seconds. Then, repeat with the other leg.
Straight-Leg Fire Hydrant