Exercise feature 

Bridge

Works: Glutes, hamstrings, quads and core. Strength and Stability.

Method: Lying on your back, bend knees up, placing feet firmly on the ground, shoulder width apart. Bring arms out to side for balance. Raise hips up off the ground, squeezing your glutes (bottom) and drawing belly button to spine. Hold for 15 seconds.

Progression: Aim to hold for up to one minute. Take one leg off the gound and bring arms up to rest on chest.

Lunge

Works: Quads, hamstrings, glutes, calves.

Method: Begin by standing feet hip width apart. Take large step forward with right leg. Lower body straight down to the ground, avoiding traveling forward over knee. Right leg will be at a 90’ degree angle, and back leg / left will be close to the ground. Push back into starting position. Repeat with alternate leg.

Progression: walking lunge, lunging with extra weight.