🧘♀️ 1. Squats
Targets: Legs, glutes, abs
How to do it:
– Stand with your feet shoulder-width apart.
– Lower your hips as if sitting back into a chair.
– Keep your back straight and knees behind your toes.
– Do 15–20 reps × 3 sets.
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🍑 2. Glute Bridges
Targets: Glutes, hamstrings
How to do it:
– Lie flat on your back with knees bent and feet on the floor.
– Lift your hips until your body forms a straight line from shoulders to knees.
– Squeeze your glutes at the top.
– Do 15 reps × 3 sets.
🦵 3. Bulgarian Split Squat
Targets: Legs, balance, glutes
How to do it:
– Place one foot behind you on a bench or chair.
– Lower your body until your front knee is at a 90° angle.
– Return to start position and repeat.
– 10–12 reps per leg × 3 sets.
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💪 4. Lunges
Targets: Quads, glutes
How to do it:
– Step forward with one leg and lower your hips until both knees form 90° angles.
– Push back up and switch legs.
– 12 reps per leg × 3 sets.
🔥 5. Donkey Kicks
Targets: Glutes
How to do it:
– Start on all fours.
– Lift one leg up toward the ceiling, keeping your knee bent at 90°.
– Squeeze your glutes at the top.
– 15 reps per leg × 3 sets.
