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Bridges work the glutes, hamstrings, and quadriceps. Start by laying on the floor with your feet planted hip-width apart. Your arms should be extended straight out at your sides with your palms facing down. Take a deep breath in and begin to slowly lift your body off the floor, starting with your tailbone and moving up one vertebrae at a time until you are on your head and shoulders. Squeeze your gluteals as you take a deep breath in then exhale slowly back down one vertebrae at a time.
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Bridge with Leg Extension
Once you are comfortable doing the traditional bridge, you can add a layer of difficulty by performing a leg extension. After you have moved one vertebrae at a time to your head and shoulders and are in your bridge, extend your right leg straight out. Keeping your left hip stationary, lower your right leg almost to the ground then kick it back up to start.
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Bridge with Leg Extension to the Side
Here is an additional bridge form exercise. Start by raising your body one vertebrae at a time until you are in the bridge. Tuck your right foot under your left thigh. Inhale, and then extend your leg out to the side as you exhale. Do your preferred number of reps keeping your left thigh still. Lower your right leg and do the same number of reps with your left leg.
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Lunges do a great job of working most of the muscles in your lower body. Start by standing tall with your feet hip-width apart. Step forward and slowly lower your body until your front knee is bent at least 90 degrees. Get your back knee as low to the ground as you can without pain. Push your body backward to the start position then step forward with the opposite leg. If you have the room, you can do walking lunges. Instead of pushing yourself back to your starting position, bridge your back foot forward so that you make forward progress (like walking) each step accounts for one rep.
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Squat With Kettle Ball
With this exercise, you can incorporate a bit of weight to enhance your workout. Using a kettle ball (easily purchased at Wal-Mart for $5-$10) or a household item (like a bag of sugar), begin in a squat position pressing your weight onto your heels. As you move to a standing position, swing the weight forward stopping at shoulder-level. Once you are comfortable with the movement, you can increase the range of motion and swing slightly higher than shoulder height.
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The Tuck Jump not only works your glutes, it targets your abs and is a great exercise for building strong bones. Start standing tall with your feet hip-width apart. Bend your knees slightly. Jump as high as possible, tucking your knees to chest.
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The Step Up is great for targeting the glutes and can be done on your stairs or coffee table. Begin standing with your feet hip width apart. Step up with your right foot, bringing your left foot up behind. Step down with your right foot, lowering your left to the ground. After performing the appropriate amount of reps, switch and step-up with your left leg.
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Deaflifts target your glutes and hamstrings along with your core, back, and shoulder muscles. This is considered one of the best total body exercises you can do. Usually this exercise is performed holding either weights or a barbell. You can substitute a bag of kitty litter or dog food. It can also be done with no weight at all; simply let your arms hang naturally at your sides. Start by standing tall with your feet hip-width apart. Bend at your hips and knees lowering the weight as close to the ground as possible while keeping your lower back slightly arched and your hips a bit higher than your knees. Pull your torso back up, pushing up through your heels and thrusting your hips forward and up into your start position.