1. Hip bridge
Which muscles are trained? This core exercise is meant to strengthen the glutes, hamstrings, and erector spinae.
How to do it: Lay on your back on the floor with bent knees and feet hip-width apart. Keep your arms close to your sides with your palms down. Raise your hips and squeeze your glutes hard. Hold the position for a second, then lower your hips back to the floor. Do the workout again.
If you want to get the best results, follow this 4-week plan.
Experts say it’s best to divide the exercises into two workout plans and switch between them at set times:
Plan 1: plank for 1 minute, push-ups for 1 minute, squats for 2 minutes, bird-dog for 1 minute, a hip bridge for 1 minute, plank for 1 minute, push-ups for 1 minute, squats for 2 minutes, etc. (2 min).
Plan 2: plank for 3 minutes, bird-dog for 3 minutes, a hip bridge for 3 minutes, and push-ups (1 min).
Start the first day of the first week with workout plan 1, switch to plan 2 on the second day, and take a day off on day 7. Start with workout plan 2 on the first day of the second week and switch between plans like you did in the first week, taking a day off on day 7. After week 2, go back to the schedule from week 1.