1689 community_butt Community Butt 臀部 臀部锻炼 https://www.skimble.com/images/workouts/categories/butt_40x40.png https://www.skimble.com/images/workouts/categories/butt_100x100.png https://www.skimble.com/images/workouts/categories/butt_200x200.png https://www.skimble.com/images/workouts/categories/v2/butt_200x200.jpg https://www.skimble.com/images/workouts/categories/v2/butt_640x640.jpg false 健身教练用户添加的最受欢迎的臀部锻炼。 true 417380 4587293 1 If you have been busy all day, and couldn't make time for a workout, this is for you. Designed to be able to workout while laying down. https://s3.amazonaws.com/prod.skimble/assets/57014/skimble-workout-trainer-exercise-yoga-lying-torso-twists-2_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/57014/skimble-workout-trainer-exercise-yoga-lying-torso-twists-2_full.jpg false 8296ddd1-c91b-4341-bd6f-d947349d6747 11183 3508 false true 0 417380-just-for-bedtime false 220 1

Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.

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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!

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Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Lift open your left leg and draw large forward circles with it. Keep your glutes contracted!

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Simply lie flat on your back, with your feet and hands spread apart. Turn your palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.

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Start on your left side with your head propped up with your bent left arm. Elevate your right leg and kick it out in front of you. Repeat the movement.

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your leg forward, holding a moment at the extension of your kick or pulsing a few moments before returning.

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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.

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Simply lie flat on your back, with your feet and hands spread apart. Turn your palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.

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Get on your back with one leg lifted. Grasp your calf with both hands and gently pull your leg in. Beginners can bend the other leg or use a strap placed beneath the lift foot. For flexible people, keep both legs straight. Hold for 20 then switch legs.

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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.

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These squats start and end at the bottom position. Stand with feet shoulder width apart and bend knees to 90 degrees. Stand up and squat down, holding for 1 count each time at the bottom.

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Chill out and breathe deeply.

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Start standing with feet hip-width apart. Cross your right foot behind you to the left and back corner of the room as you bend both knees. Return and repeat, alternating sides. Keep your hips and shoulders forward as your feet cross and bend.

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Chill out and breathe deeply.

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Start standing with feet hip width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down for the entire exercise.

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Start in a tabletop position with your hands under shoulders, knees under your hips, and your back straight. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slighty shift your body weight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Chill out and breathe deeply.

20 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.

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Lie on your back with bent knees and hands by your side. Keeping your knees at the same height, straighten out your right leg. Raise your hips and hold. Draw a circle with your raised leg, aiming for an equal range of motion in all directions. After several circles one way, reverse directions.

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Lie on your back with bent knees and hands by your side. Keeping your knees at the same height, straighten out your left leg. Raise your hips and hold. Draw a circle with your raised leg, aiming for an equal range of motion in all directions. After several circles one way, reverse directions.

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Lie on your back with your legs bent, heels flat. Lift your glutes up and squeeze. Do small pulses on your glutes and count to 5 as you exhale. Drop the glutes as you inhale. Repeat until you count to 100.

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Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1

Separate your feet hip-width distance apart. Squat down and bring your palm together at your heart.

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Perform a Downward Facing Dog. Inhale and lift your left leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. You hips does not have to come to the floor. Inhale and lift your chest. Exhale and fold forward.

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Perform a Downward Facing Dog. Inhale and lift your right leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. You hips does not have to come to the floor. Inhale and lift your chest. Exhale and fold forward.

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Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.

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Lie on your back with bent knees. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inwards.

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Stand on the left leg while holding the right bent leg behind you. For beginners, use a stool, person or wall for balance!

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Stand on the right leg while holding the left bent leg behind you. For beginners, use a stool, person or wall for balance!

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Stand tall with your feet together and reach both arms overhead with palms together. Inhale and bend laterally to the right side.

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Stand tall with your feet together and reach both arms overhead with palms together. Inhale and bend laterally to the left side.

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Stand tall with your legs shoulder width apart and hands resting on your waist. Bend forward at the hips and draw circles with your body. After several circles one way, change directions.

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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A more intense jumping jack! Every time you jump with your feet out, perform a squat then jump out of it with your feet together and hands down.

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Chill out and breathe deeply.

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Standing tall with feet together, quickly drop down into a wide plie squat position with your hands on your knees. Push off your knees with your hands and pop right back up to the start position. Repeat.

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Chill out and breathe deeply.

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Stand behind a chair with your hands resting on the chair's back. Shift your weight onto the balls of your feet and tip toe as high has possible. Flex your leg and butt muscles. Hold this stretch for three counts before lowering. Repeat.

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Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.

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Chill out and breathe deeply.

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Stand on your right leg with your left leg resting sideways on a bench. With your hands on your hips, lift your left leg up off of the bench. Slowly lower your leg back to the bench and repeat.

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Stand on your left leg with your right leg resting sideways on a bench. With your hands on your hips, lift your right leg up off of the bench. Slowly lower your leg back to the bench and repeat.

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Stand tall on the balls of your feet, hip width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!

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Chill out and breathe deeply.

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Lie flat on your right side with legs together and slightly forward. Put your right arm on the mat and left hand behind your head. Crunch up in a V, getting up on your hip and butt. Keep your legs straight.

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Lie flat on your left side with legs together and slightly forward. Put your left arm on the mat and right hand behind your head. Crunch up in a V, getting up on your hip and butt. Keep your legs straight.

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Chill out and breathe deeply.

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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.

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Stand with your arms raised at 90 degrees. Kick each leg to your opposite arm, crossing your body with the leg.

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Chill out and breathe deeply.

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Stand with your feet shoulder width apart with hands behind your head. Bring your right knee up and close to your elbows. Return and repeat on the left side. Keep your body open!

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Lie on your back with bent knees and hands by your side. Lift up one straight leg. With your weight on your shoulders, press through your grounded heel and lift up your hips. Hold while squeezing your glutes or release and repeat, alternating legs.

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Start on your hands and knees on the floor. Press up into a high plank keeping your hips tucked and neck neutral. As you hold your body still, draw one knee in toward your chest and return it back to your plank position. Alternate with the other leg.

60

Chill out and breathe deeply.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg back and up as high as you can go. Lower it momentarily near the ground then return it back up. Do 10-12 reps on one leg, return it to the ground, and repeat on the other side.

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Chill out and breathe deeply.

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Lift leg up (without bending it) as high as you can, then slowly lower leg 1 inch from touching the ground .... but DO NOT put the leg down repeat the up & down movement & hold for 15 secs, then slowly lower back down and repeat 5x times each sides.

150

Chill out and breathe deeply.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you lift leg up (without bending it) as high as you can, then slowly lower leg 1 inch from touching the ground .... but DO NOT put the leg down repeat the up & down movement & hold for 5 secs, then slowly lower back down. Alternate legs.

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Chill out and breathe deeply.

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On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower.

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On your back with hands behind head. Lift right knee toward chest with left leg straight and lifted a few inches up. Lift upper body up. Draw your knee to the opposite elbow, alternating sides.

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Chill out and breathe deeply.

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Lie on your back with knees out to the sides and soles of your feet touching. Bring your arms out in front and lift your shoulder blades off the ground. Hold a moment at the top and ease back down.

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On your back with knees bent, feet flat and hands behind head. With a neutral head, bring chin and chest towards the ceiling and contract the abs. Then, raise shoulders off the floor and simultaneously bring knees towards chest.

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Chill out and breathe deeply.

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On your back with bent knees. Prop your right ankle on the upper thigh of your bent left knee. With the left elbow bent and hand behind your head, perform crunches toward the right knee.

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On your back with bent knees. Prop left knee on the upper thigh of your bent right knee. With the right elbow bent and hand behind your head, perform crunches toward the left knee.

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Chill out and breathe deeply.

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Interlace fingers in front of you. Inhale arms up, exhale arms down. The pumping motion stimulates energy flow from the spinal column to other parts of the body.

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With knees slightly bent and back straight, lean forward and let dumbbells hang forward, palms inward. Keeping your body still, bend your elbows back close to your body and bring the dumbbells to your lower ribs. Squeeze your shoulder blades together and return your arms to their straightened position keeping your forward bend for the entire set.

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Stand with your left foot back, and both fists in front of your face, one fist above the other. Circle both fists around each other in a rapid motion.

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Chill out and breathe deeply.

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Lay flat on back and raise your arms straight up to touch your toes. Lower down. When lower back is on the floor, raise legs into a "V" and reach up with arms and legs.

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Chill out and breathe deeply.

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Sit with your hands clasped, knees bent and heels off the ground. Touch your hands to the ground each time you twist from side to side. If you want, hold a weighted ball!

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Lie on your back with bent knees positioned hip-width apart. Bring your arms straight overhead with hands palm to palm. Crunch up while bringing your hands down to the outside of your knee. Lower and repeat on the other side.

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Chill out and breathe deeply.

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Squat down and jump up while thrusting up with your arms. Keep your core tight while alternating between feet back and forth hops.

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Stand on one leg with the other leg bent at 90 degrees in front of you and your hands on your hips. Create an imaginary square around you. Hop on one leg to each of the four corners, hopping back to the middle before proceeding to the next corner. Switch legs half way through the exercise!

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Chill out and breathe deeply.

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Begin sitting in a sturdy chair. Hold onto the front of the chair as you scoot your hips and feet out. While keeping your back close to the chair, slowly bend at the elbows and try to go down to 90 degrees. Return and repeat.

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In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat.

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Lie on your back with bent knees. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inwards.

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Sit on floor with legs outstretched. With each hand, grab onto corresponding big toe. (Or grab ankles or shins.) Inhale and arch back straight and up. Exhale, bend down at waist, and lower head to knees. Inhale, arch back up and straight, exhale, fold down at waist. Continue this motion at a steadily increased pace. Briskly folding forward and backward encourages energy to distribute itself throughout the body. You might even feel a little dizzy.

60

Stand on the left leg while holding the right bent leg behind you. For beginners, use a stool, person or wall for balance!

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Stand on the right leg while holding the left bent leg behind you. For beginners, use a stool, person or wall for balance!

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Stand tall or sit with good posture. Extend your right arm across your chest and gently press your left hand on the right elbow.

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Stand tall or sit with good posture. Extend your left arm across your chest and gently press your right hand on the left elbow.

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Stand tall with your legs shoulder width apart and hands resting on your waist. Bend forward at the hips and draw circles with your body. After several circles one way, change directions.

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Extend the left leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and keep your knees together as you lightly support your upper body with your arms on your upper thigh.

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Extend the right leg in front of you with your heel touching the ground and toe pointing up to the ceiling. Bend your back leg and keep your knees together as you lightly support your upper body with your arms on your upper thigh.

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!

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Begin lying on your left side with your head propped up with your bent left arm. Elevate your right leg and kick it out in front of you. Hold a moment or pulse a few times before returning the leg back.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Draw large backward leg circles with your right leg.

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Lie on your right side and prop your head up with your right arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your left leg until your knee points to the sky. Focus on contracting your glutes as you lower slowly.

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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.

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Extend one leg up with the other raised in front. Do scissor-like motions with legs. Keep your lower back pressed into the floor. For more back support, place hands underneath butt.

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Get on your back with one leg lifted. Grasp your calf with both hands and gently pull your leg in. Beginners can bend the other leg or use a strap placed beneath the lift foot. For flexible people, keep both legs straight. Hold for 20 then switch legs.

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Simply lie flat on your back, feet and hands spread apart. Turn palms up and place thighs, knees and toes slightly outward. Relax and breathe deeply.

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Stand tall at the top of your mat. Inhale and reach your arms up. Exhale and fold forward. Inhale, place your hands on your shins, and lenghten your spine forward. Exhale and step your right foot back to Lunge. Exhale, step back to Plank, and lower your knees and chest to the floor. Inhale and lift your chest to Cobra. Exhale to Child's Pose and back to Downward Facing Dog. Inhale and step your right foot forward to Lunge. Exhale and step forward to Forward Fold. Inhale, rise up, and reach your arms up. Exhale and fold forward. Inhale, place your hands on your shins, lenghten your spine forward. Exhale and step your left foot back to Lunge. Exhale, step back to Plank, and lower your knees and chest to the floor. Inhale and lift your chest to Cobra. Exhale to Child's Pose and back to Downward Facing Dog. Inhale and step your left foot forward to Lunge. Exhale and step forward to Forward Fold.

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Start on your hands and knees with your head raised. Squeeze your butt as you raise one leg straight up. Return the leg, hinge at the hips and kick your leg out to the side. Return to start and switch sides. Make all movements controlled.

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Start standing with feet hip width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down for the entire exercise.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Chill out and breathe!

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Use a bench or low step. While keeping chest open, step up with one leg and match with the other leg. Return feet, one at a time, to the ground.

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Start in a push-up position. Lift one foot to tap to the side about 12 inches from your stationary foot then return, alternating feet.

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Stand with your feet wider than shoulder-width and your toes out. Bend your knees into a squat and hold your arms out to the side. While staying in the squat, lift your heels off of the floor onto your tip toes. Freeze on your tip toes, then bring your heels back down and repeat.

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Lie on your back with bent knees and hands by your side. Lift up one bent leg. With your weight on your shoulders, press through your grounded heel and lift up your hips. Hold while squeezing your glutes or release and repeat, alternating legs.

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Chill out and breathe!

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Stand on one leg with one arm up. Bend at the hip to touch the opposite, rooted foot. The free leg should stay close to your standing leg. After several reps, repeat on the other leg.

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Lower down into a lunge, then jump and switch legs rapidly in mid-flight to land with the opposite leg forward. Lower down into another lunge and repeat.

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Start in a standing position with knees slightly bent and upper body braced. Shuffle quickly to the left two times. On the second step, lift your right leg up to hip height. Quickly shuffle to the right two times and on second step, lift your right leg to hip height.

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Lie on your back with one leg extended. Move your legs up and down in a fast swimming motion, alternating legs.

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Chill out and breathe!

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Begin with feet wider than shoulders, toes out, holding weights or kettle bell in front of your body. Bend knees and lower into a squat, knees in line with toes, hips tucked, and posture kept. Stand back up squeezing your inner thighs and butt.

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Lie on your side with your bent knees and ankles stacked, hands comfortably propping your head up. While keep your feet touching, contract your glutes and open your knees. Rotate onto your other side halfway through the exercise.

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Lie on your back with your hands on the floor next to your hips. Place your feet together and butterfly your legs. Raise your legs up toward the ceiling and extend them straight at the top. Lower slowly and repeat.

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Standing at the top of your mat, inhale and reach your arm forward. Lift your heels up. Squeeze your inner legs together. Exhale and bend your knees and lower down half-way. Inhale and straighten your legs. Repeat.

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Perform a Plank Pose with your shoulders directly over your wrists. Exhale and lift your hips up and back.

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Stand with your feet together. As you perform a forward right lunge, place your hands on either side of your front foot. After three counts, switch sides. For added balance, place both hands on your front bent knee instead.

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On your back, bend your knees with your legs wider than torso width. Gently grip your feet with your hands, pulling your knees toward your armpits. If you'd like, hook your fingers to your toes to deepen the stretch. Flex your heels.

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Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.

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Lay down on your belly. Place your hands on the floor on either side of your chest. Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. Keep your elbows bent.

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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.

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Inhale - Hook the thumbs of your outstretched arms as you raise them up overhead. Keep the soles of your feet rooted as you gently arch your back and and point the crown of your head upward.

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On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower.

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Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.

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Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.

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Start lying on your back with your arms out to the sides and your knees bent in the air. Bring both knees to one side, hold a moment, return to neutral, then twist to the other side. Hold a moment, then return to neutral and repeat.

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Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up. Pretend to fly by moving your arms in a swimming motion back toward your feet. Lower and repeat.

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Lie prone on your stomach with toes tucked in and arms extended overhead. Contract your abs and slowly raise one arm and opposite leg a few inches off the floor. Alternating sides.

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Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place hands flat against the wall, on your upper thighs or out in front. Hold!

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Stand with your hands on the back of a chair. With your knees together lift one foot off the ground behind you. Kick your foot back as you extend your leg. Squeeze your butt while returning to standing position. Alternate legs.

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Start lying in the basic position with your knees bent. Inhale and use your ab muscles to contract one leg close to your chest, folding deeply at the hip. Hold a moment before exhaling and returning your leg to the floor. Repeat, alternating legs.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Lie on your belly with your legs together. Place your elbows under your shoulders with your forearms on the floor beside your sides. Push up on your forearms so your upper chest is lifted. Firm your butt and lengthen your lower back.

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Lie on your stomach with toes pointed down and arms stretched out overhead. Slowly lift knees and arms up and down simultaneously.

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Sit tall in the front of your chair with one outstretched leg. Flex your front foot and raise your leg up. Hold a moment before lowering and repeating on the opposite leg.

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Sit at the front of your chair. Lift one bent leg up off the ground. Hold for three counts before returning. Repeat on the other leg.

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Perform a Child's pose. Walk your hands over to your right. Breathe deeply. Switch sides.

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Perform a Down Dog. Inhale and lift your right leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Start in Down Dog. Inhale and lift your left leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Sit on the floor with legs extended in a comfortable straddle. Exhale as your bring your chest towards one leg, reaching with your hands. Come back to center and repeat with the other leg.

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Spread legs out in front of wall and gently push from behind to deepen the stretch. If possible, lean head forward to touch the wall, keeping the back straight.

60

Start seated with your legs stretched out in front of you. Bend your knees and place the soles of your feet together as you gently grab your ankles and pull them in toward your sit bones. Release your hands behind you and open your chest up to the ceiling as you try to open your hips.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift the oposite leg up and back and draw circles with it. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Give that booty a quick rest!

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Lie on your back with bent knees and hands by your side. Keeping your knees at the same height, straighten out your left leg. Raise your hips and hold. Draw a circle with your raised leg, aiming for an equal range of motion in all directions. After 20 seconds of circles one way, reverse directions.

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Lie on your back with bent knees and hands by your side. Keeping your knees at the same height, straighten out your right leg. Raise your hips and hold. Draw a circle with your raised leg, aiming for an equal range of motion in all directions. After 20 seconds of circles one way, reverse directions.

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Quick rest.

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.

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Start standing with feet hip width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down for the entire exercise.

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On your back with bent legs. Squeeze your butt and raise your hips until your body forms a straight line from head to knees. Lower slowly and repeat.

120 300 http://www.youtube.com/watch?v=M1_y7dc8Fe0

Stand tall on the balls of your feet, hip width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.

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Stand upright behind a chair, holding the back with both hands. Without much movement through your body lift one leg to the side. Lower and repeat, alternating sides.

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Chill out and breathe deeply.

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Stand on one leg with your hands on your hips. Swing your free leg front to back as high as you can without compromising your posture. Switch legs half way through the exercise!

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Begin in a Downward Facing Dog. Inhale and lift your right leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Begin in a Downward Facing Dog. Inhale and lift your left leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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From downward facing dog or table top, bring one bent leg into the center of the mat such that the knee rests behind the wrists. Untuck your back toe and gently release your body into a seated position.

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Sit with a straight spine. Stack one leg onto of the other so your ankle is directly on top of your knee. Flex your feet. On an exhale, slowly lean forward folding your chest over your legs. Once you feel the stretch in your hips just hang out and take 5 deep breaths. Switch sides and hold for same length of time.

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Lie down on your back with your knees bent. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inward.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Chill out and breathe!

5 0 0 43896 http://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 http://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 http://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 http://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA 1160

Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

60 true 3 0 5200 http://s3.amazonaws.com/prod.skimble/assets/5200/skimble-workout-trainer-exercise-glute-kick-backs-1_full.jpg 5194 http://s3.amazonaws.com/prod.skimble/assets/5194/skimble-workout-trainer-exercise-glute-kick-backs-3_full.jpg 5191 http://s3.amazonaws.com/prod.skimble/assets/5191/skimble-workout-trainer-exercise-glute-kick-backs-4_full.jpg 5185 http://s3.amazonaws.com/prod.skimble/assets/5185/skimble-workout-trainer-exercise-glute-kick-backs-6_full.jpg 440 http://www.youtube.com/watch?v=imKWRzK0jvg 467 74ff500daf39d7e8db802803a8a2c672f2f0dad3 3gregGreghttps://www.skimble.com/images/speakers/greg_full_134x348.pnghttps://www.skimble.com/images/speakers/greg_square_100x100.pnghttps://www.skimble.com/images/speakers/greg_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/greg-sample.caftruetruefalsemaletrue4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2016-02-22T00:02:17Z 2016-02-22T00:02:17Z Pilates2016-01-24T13:03:18Z15299022cvmfx6lly2tgNataliaMisiunahttps://s3assets.skimble.com/photos/24415206/image_thumb.jpghttps://s3assets.skimble.com/photos/24415206/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse55 204296 574601 1 Relaxing in bed and easygoing false 6d44ffe7-913d-408d-aacc-656c6fc76211 1188 440 false true 0 204296-laying-down-exercise false 220 2

On your back with bent legs. Squeeze your butt and raise your hips until your body forms a straight line from head to knees. Lower slowly and repeat.

40 300 http://www.youtube.com/watch?v=M1_y7dc8Fe0

20 217 http://www.youtube.com/watch?v=41HBcDMzzSU 2

Lie on your back, lift your head and sway your legs to the sides

30

Get on your back with one leg lifted. Grasp your calf with both hands and gently pull your leg in. Beginners can bend the other leg or use a strap placed beneath the lift foot. For flexible people, keep both legs straight. Hold for 20 then switch legs.

20 2002 http://s3.amazonaws.com/prod.skimble/assets/2002/skimble-lying-left-hamstring-stretch_full.jpg 1999 http://s3.amazonaws.com/prod.skimble/assets/1999/skimble-lying-right-leg-stretch_full.jpg 1996 http://s3.amazonaws.com/prod.skimble/assets/1996/skimble-lying-left-hamstring-stretch-mod_full.jpg 1993 http://s3.amazonaws.com/prod.skimble/assets/1993/skimble-lying-right-leg-stretch-mod_full.jpg 333 http://www.youtube.com/watch?v=p5xZ8tD0-Gk 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-12-12T12:31:42Z 2011-09-30T05:33:50Z 2011-09-24T01:41:15Z15746019l8ig38st6wjJenSwaimhttps://s3assets.skimble.com/photos/289479/image_thumb.jpghttps://s3assets.skimble.com/photos/289479/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse6 525368 3724860 3 Some people think of the core as a nice six-pack, or strong, toned abs, but the truth is that the abdominal muscles are a very small part of the core. The abs have very limited and specific action, and what experts refer to as the "core" actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities. The core muscles also make it possible to stand upright with good posture and move with agility on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all these muscle groups to be effective. Core strength is key, Grasshopper! https://s3.amazonaws.com/prod.skimble/assets/2440/skimble-workout-trainer-exercise-flutter-kicks-5_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/2440/skimble-workout-trainer-exercise-flutter-kicks-5_full.jpg false 8FB869E4-9744-4A56-B39D-4C6180B5E14C 1077 429 false true 0 525368-hard-core-curriculum false 1020 4

Lie on your back with one leg extended. Move your legs up and down in a fast swimming motion, alternating legs.

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Lie on your back, arms at your sides, or hands underneath your butt. With your legs straight, raise them up in line with your waist. Now, lower them to the left, back up, and down to the right. Repeat.

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Chill out and breathe!

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Lie prone on your stomach with toes tucked in and arms extended overhead. Contract your abs and slowly raise one arm and opposite leg a few inches off the floor. Alternating sides.

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Lie on your left side and prop your head up with your left arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your right leg until your knee points to the sky. Keep contracting your glutes as you lower slowly and repeat.

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Lie on your right side and prop your head up with your right arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your left leg until your knee points to the sky. Focus on contracting your glutes as you lower slowly.

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Take a break. Get ready for the next exercise!

30 1

On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.

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Pat yourself on the back! You put in the work, you earned it and deserve it.

5 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2013-08-04T21:22:40Z 2013-06-14T05:53:04Z 372012-06-01T05:42:30Z13724860j64vgwgttscaMarioP.Canelhttps://s3assets.skimble.com/photos/34405397/image_thumb.jpghttps://s3assets.skimble.com/photos/34405397/image_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsetruefalse3105 622119 10591070 1 https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/49252/skimble-workout-trainer-yoga-exercise-glutes-100-1_full.jpg false 1ffa6e6a-48fb-432f-8524-feed5475a2cd 1007 166 false true 0 622119-glutes false 300 1

Lie on your back with your legs bent, heels flat. Lift your glutes up and squeeze. Do small pulses on your glutes and count to 5 as you exhale. Drop the glutes as you inhale. Repeat until you count to 100.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg back and up as high as you can go. Lower it momentarily near the ground then return it back up. Do 10-12 reps on one leg, return it to the ground, and repeat on the other side.

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Stand tall with your feet hip width apart. Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.

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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!

60 43921 http://s3.amazonaws.com/prod.skimble/assets/43921/skimble-workout-trainer-exercise-quad-stretches-1_full.jpg 43922 http://s3.amazonaws.com/prod.skimble/assets/43922/skimble-workout-trainer-exercise-quad-stretches-2_full.jpg 43924 http://s3.amazonaws.com/prod.skimble/assets/43924/skimble-workout-trainer-exercise-quad-stretches-3_full.jpg 43929 http://s3.amazonaws.com/prod.skimble/assets/43929/skimble-workout-trainer-exercise-quad-stretches-4_full.jpg 500 9fc5da87f52fed6a53e5a2f15256c3b35697dfbc 4lisaLisahttps://www.skimble.com/images/speakers/lisa_full_134x348.pnghttps://www.skimble.com/images/speakers/lisa_square_100x100.pnghttps://www.skimble.com/images/speakers/lisa_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/lisa-sample.caftruetruefalsefemaletrue2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2014-04-27T18:46:06Z 2014-04-27T18:46:05Z 2014-04-27T18:20:47Z110591070co4rvjezt8wzHawaDukurehhttps://s3assets.skimble.com/photos/11888833/10155788_687139311348632_267240341_n_thumb.jpghttps://s3assets.skimble.com/photos/11888833/10155788_687139311348632_267240341_n_full.jpgfalsefalsefalsetruefalsefalsetruetruefalsefalsefalsefalse3 494658 6610491 3 Lift and tone your bottom with this intense workout. https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/3733/skimble-workout-trainer-exercise-squats-1_full.jpg false 50A4B2A5-E36C-47B4-A12D-06CBE6EED4ED 962 485 false true 0 494658-miss-new-booty false 1560 2

Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Chill out and breathe deeply.

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Start standing with feet hip width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down for the entire exercise.

60 2845 http://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_full.jpg 2842 http://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_full.jpg 569 http://www.youtube.com/watch?v=HDH7A-RsE44 319 a545b6bf5dde9617aff48874ada77d1a775eb4d2

Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Standing tall with feet together, quickly drop down into the bottom position of a squat and pop right back up to the start position. Repeat.

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Start standing with your feet hip-width apart. Bend your knees to touch the floor while keeping your back straight. Jump up explosively, straightening your legs and lifting your torso up. Land softly.

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Begin in a wide leg, sumo stance with your feet positioned wider than shoulder-width. Bend at the knees and squat down to 90 degrees. Hold the squat!

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15

Sit back against a wall with your legs at a 90 degree angle. Keep your tummy tucked and your back arched. Place hands flat against the wall, on your upper thighs or out in front. Hold!

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Start on your hands and knees with your head raised. Squeeze your butt as you raise one leg straight up. Return the leg, hinge at the hips and kick your leg out to the side. Return to start and switch sides. Make all movements controlled.

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Lie on your back with your legs bent, heels flat. Lift your glutes up and squeeze. Do small pulses on your glutes and count to 5 as you exhale. Drop the glutes as you inhale. Repeat until you count to 100.

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Start in a high plank position. Alternate between right and left leg lifts while keeping your core contracted.

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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Start standing with feet hip width apart and arms stretched out in front. Perform a squat and hold it at the bottom as you pulse a few inches up and down for the entire exercise.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Stand upright behind a chair, holding the back with both hands. Without much movement through your body lift one leg to the side. Lower and repeat, alternating sides.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg back and up as high as you can go. Lower it momentarily near the ground then return it back up. Do 10-12 reps on one leg, return it to the ground, and repeat on the other side.

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Stand with feet hip-width apart. Keep your back straight and push back with your hips like you are sitting in a chair. Go to 90 degrees and return.

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To get into start position stand tall with both feet together. Take a large step straight back and stand on the balls of your back foot with the heel off the ground. From this starting position simply drop your knee straight down just above the floor and return back to start position. Switch legs at the half way point and keep performing split squats.

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Chill out and breathe deeply.

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Take a big step forward and bend at the knees. When you feel balanced, transition into an even deeper lunge past 90 degrees. Your heel will be off the floor at this point.

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With hands on hips step out to the right and lunge keeping your knee tracking over your toes. Push off the right leg and return to standing. Repeat on the left side.

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Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.

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Chill out and breathe deeply.

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Begin with on your hands and knees. Raise your head, squeeze your buttocks as you simultaneously raise a leg up. Return the leg and kick it out to the side. Alternate legs.

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Start on your hands and knees with your head raised. Squeeze your butt as you raise one leg straight up. Return the leg, hinge at the hips and kick your leg out to the side. Return to start and switch sides. Make all movements controlled.

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Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.

30 2332 http://s3.amazonaws.com/prod.skimble/assets/2332/skimble-yoga-childs-pose_full.jpg 354 http://www.youtube.com/watch?v=MYxIk8tW1X8 4

On your back with bent legs. Squeeze your butt and raise your hips until your body forms a straight line from head to knees. Lower slowly and repeat.

60 300 http://www.youtube.com/watch?v=M1_y7dc8Fe0

Chill out and breathe deeply.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Draw large backward leg circles with your right leg.

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Begin lying on your left side with your head propped up with your bent left arm. Elevate your right leg and kick it out in front of you. Hold a moment or pulse a few times before returning the leg back.

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Lying on right side place right leg (top leg) in front or behind the left keeping hips on top of each other. Pulse left leg to work the inner thigh

60

Chill out and breathe deeply.

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Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Lift open your left leg and draw large forward circles with it. Keep your glutes contracted!

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Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Draw large backward leg circles.

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your leg forward, holding a moment at the extension of your kick or pulsing a few moments before returning.

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Start on your right side with your legs stacked. Prop your head up with the palm of your left hand. Use your right hand for balance and rotate your top leg open. Inhale and lift your left leg up high. Exhale and slowly lower it.

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Same as left but using right leg

60 2kimKimhttps://www.skimble.com/images/speakers/kim_full_134x348.pnghttps://www.skimble.com/images/speakers/kim_square_100x100.pnghttps://www.skimble.com/images/speakers/kim_selected_square_100x100.pnghttps://s3.amazonaws.com/prod.skimble/sound_effects/kim-sample.caftruefalsetruefemalefalse2012-05-23T21:18:33Z 2012-05-23T21:18:33Z 2012-02-20T07:16:50Z12496727gdlq1y3nuon6SarahMiltonhttps://s3assets.skimble.com/photos/13052544/image_thumb.jpghttps://s3assets.skimble.com/photos/13052544/image_full.jpgfalsefalsefalsetruetruefalsetruetruefalsefalsefalsefalse9 618203 10479862 3 https://s3.amazonaws.com/prod.skimble/assets/18350/skimble-workout-trainer-exercise-glute-circles-11_thumb.jpg https://s3.amazonaws.com/prod.skimble/assets/18350/skimble-workout-trainer-exercise-glute-circles-11_full.jpg false 64f7edd1-eadb-4040-a441-0f385433af5e 937 135 false true 0 618203-glutes false 270 1

Start lying on your back with knees bent and heels up so that only the balls of your feet and toes are touching the ground. Pushing through the balls of your feet, drive your hips up towards the ceiling. Squeeze your butt for 3 counts then slowly lower your body back to the floor. Repeat.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Start seated on the foam roller with both hands on the floor behind you and both feet on the floor in front with your knees bent. Place your right ankle on your left knee and lean toward the right side to find any tightness in your right glute.

30 240 96b95708c14c29afa45b302135896540ebabdf59

Start seated on the foam roller with both hands on the floor behind the roller and both feet on the floor in front of the roller with knees bent. Place your left ankle on your right knee and lean toward the left side to find any tightness on the left glute.

90

Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.

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Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.

30 19090 https://s3.amazonaws.com/prod.skimble/assets/19090/skimble-workout-trainer-exercise-donkey-whips-6_full.jpg 19098 https://s3.amazonaws.com/prod.skimble/assets/19098/skimble-workout-trainer-exercise-donkey-whips-5_full.jpg 19104 https://s3.amazonaws.com/prod.skimble/assets/19104/skimble-workout-trainer-exercise-donkey-whips-4_full.jpg 19111 https://s3.amazonaws.com/prod.skimble/assets/19111/skimble-workout-trainer-exercise-donkey-whips-3_full.jpg 19120 https://s3.amazonaws.com/prod.skimble/assets/19120/skimble-workout-trainer-exercise-donkey-whips-2_full.jpg 19127 https://s3.amazonaws.com/prod.skimble/assets/19127/skimble-workout-trainer-exercise-donkey-whips-1_full.jpg 409 https://www.youtube.com/watch?v=wAO7K4hbOs8 403 a7e377ce0eec029419cb3eb403c1e73e3eb27208

Chill out and breathe!

15 43896 https://s3.amazonaws.com/prod.skimble/assets/43896/skimble_fitness_flow_resting_4_full.jpg 43894 https://s3.amazonaws.com/prod.skimble/assets/43894/skimble_fitness_flow_resting_3_full.jpg 43891 https://s3.amazonaws.com/prod.skimble/assets/43891/skimble_fitness_flow_resting_2_full.jpg 43889 https://s3.amazonaws.com/prod.skimble/assets/43889/skimble_fitness_flow_resting_1_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

45 5200 https://s3.amazonaws.com/prod.skimble/assets/5200/skimble-workout-trainer-exercise-glute-kick-backs-1_full.jpg 5194 https://s3.amazonaws.com/prod.skimble/assets/5194/skimble-workout-trainer-exercise-glute-kick-backs-3_full.jpg 5191 https://s3.amazonaws.com/prod.skimble/assets/5191/skimble-workout-trainer-exercise-glute-kick-backs-4_full.jpg 5185 https://s3.amazonaws.com/prod.skimble/assets/5185/skimble-workout-trainer-exercise-glute-kick-backs-6_full.jpg 440 http://www.youtube.com/watch?v=imKWRzK0jvg 467 74ff500daf39d7e8db802803a8a2c672f2f0dad3

Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg up and back and draw circles with it. Switch legs at the half way point. Focus on using your glutes to do the movement. Remember to keep your back flat and your torso rigid.

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Chill out and breathe!

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

30

Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

30

Chill out and breathe!

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Start on your hands and knees with a neutral spine and your abs pulled in. Reach your opposite arm and leg out until they are parallel to the floor. Hold for six counts. Continue, alternating sides.

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Perform a Plank Pose with your shoulders directly over your wrists. Exhale and lift your hips up and back. Let your head hang. Take several breaths.

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On your belly, bring hands to the sides of your face. Push up until your arms are extended. Look to the ceiling.

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Start standing with feet hip-width apart. Lift up one knee so that your leg is parallel to the floor. Lightly jog with high knees. For more intensity, do lunges in between high knees.

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Sit tall against a wall or upright on your own with legs extended in front. Contract your core as you lift one leg up

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Stand on one leg with your hands on your hips. Swing your free leg front to back as high as you can without compromising your posture. Switch legs half way through the exercise!

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Chill out and breathe deeply.

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Stand with your feet together. Move your knees in a circular motion, paying attention to keeping your feet flat on the floor and the movement in your ankles.

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Start standing with your feet hip width apart and your arms lifted out to the sides. Keeping your leg straight, lift it up in a kicking motion as high as you comfortably can. Then lower it back down and repeat, alternating legs.

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Stand tall on the balls of your feet, hip width apart. Rapidly kick one heel up to your butt, alternating legs. Go fast!

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Chill out and breathe deeply.

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Hands behind your head and feet hip-width apart. Squat down as if you were sitting in a chair. Keep your heels grounded, knees behind toes, and chest open with elbows out.

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Stand with feet hip-width apart with arms raised at your sides. Draw big forward circles with your arms.

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Stand with your legs slightly apart, and your fists protecting your face. Bring your left knee up and extend your leg out in front of you. Repeat 4 times, then switch sides.

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Stand with feet hip-width apart and arms raised to your sides. Rotate your arms backward and draw large circles.

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Chill out and breathe deeply.

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Lie on your back with one leg extended. Move your legs up and down in a fast swimming motion, alternating legs.

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Lay down on your belly. Place your hands on the floor on either side of your chest. Press the tops of your feet and your pubic bone down. Inhale and lift your chest off the floor. Keep your elbows bent.

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Start in a plank position. Drive your knees up towards your chest or elbows while alternating legs. Increase your speed to increase your heart rate.

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Chill out and breathe deeply.

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Alternate between right and left leg lifts while holding in a full or elbow plank.

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Begin in a seated position with legs extended in front and hands placed behind hips with fingertips facing away from your body. Push into mat with your hands and hips and lift hips off the mat. On an inhale, lift one leg at a time off the mat, exhale as you lower ito down and switch legs.

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Interlace fingers in front of you. Inhale arms up, exhale arms down. The pumping motion stimulates energy flow from the spinal column to other parts of the body.

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On your back with arms behind your head or crossed in front of your chest. Lift your shoulders toward the ceiling and slowly lower.

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Start in half plank position. Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position one arm at a time. Hold your body in a very straight line keeping the abs and glutes contracted.

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Chill out and breathe deeply.

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Lie on your back with your arms overhead. Crunch up to form a V shape. Pause and lower back down.

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Begin in a full plank position with your legs spaced at shoulder width. Lift your opposite arm and leg out until they are parallel to the floor. Hold a moment at the top. Return and repeat, alternating sides.

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Chill out and breathe deeply.

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Start in a high plank position with your feet close together. Hop both feet out to shoulder width and hop back to start. Continue hoping your legs out and in.

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Chill out and breathe deeply.

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Stand in a staggered stance with your left leg forward and both of your fists protecting your face Bring your right leg up with your knee facing the impact point. Extend your right leg to the side with the top of the foot facing the impact point while rotating your left foot 180 degrees.

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Stand in a staggered stance with your right leg forward and both of your fists protecting your face. Bring your left leg up with your knee facing the impact point. Extend your left leg to the side with the top of your foot facing the impact point while rotating your right foot 180 degrees

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Chill out and breathe deeply.

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Sit with your legs in front of you. Place hands behind your butt with fingertips facing feet. Lift your butt off the floor. Engage your abs and squeeze your butt, thighs and calves

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Chill out and breathe deeply.

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Sit up with bent knees and place your hands shoulder width apart on the floor. Slowly bend at the elbows, hold, and come back up. If you'd like, lift a leg during each bend.

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In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat.

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Chill out and breathe deeply.

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45

Stand in a boxer's stance and start boxing. Pretend like you're dodging and punching the person in front of you. Have fun with it and picture you're fighting whoever you wish!

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Chill out and breathe deeply.

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Lie on your back with bent knees and hands by your side. Lift up one straight leg. With your weight on your shoulders, press through your grounded heel and lift up your hips. Hold while squeezing your glutes or release and repeat, alternating legs.

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Lie prone on your stomach with toes tucked in and arms extended overhead. Contract your abs and slowly raise one arm and opposite leg a few inches off the floor. Alternating sides.

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On your back with bent legs. Squeeze your butt and raise your hips until your body forms a straight line from head to knees. Lower slowly and repeat.

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Stand with your arms raised at 90 degrees. Kick each leg to your opposite arm, crossing your body with the leg.

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Place your hands on the ground, shoulder width apart. From your knees, lower your torso to the ground until your elbows form a 90 degree angle. Push back up with the palms of your hands.

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Stand with your feet shoulder width apart. Bend your arms and place your hands behind your head. Move each knee to the opposite elbow, while alternating sides. Squeeze your abs.

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Stand tall with feet wide apart. Rest a hand at your waist and raise the other above and across your body. Hold the stretch a moment at the top before returning and repeating on the other side.

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On your back with hands behind head. Bend one leg while extending the other above the floor. Raise your upper body. Simultaneously curl your shoulder and opposite bent knee into your body's center. Alternate legs.

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Chill out and breathe deeply.

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg back and up as high as you can go. Lower it momentarily near the ground then return it back up. Do 10-12 reps on one leg, return it to the ground, and repeat on the other side.

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Do push-ups with your arms parallel and close to your sides.

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Chill out and breathe deeply.

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Stand tall with your feet hip width apart. Quickly bounce up and down on the balls of your feet. Don't let your heels touch the ground.

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Chill out and breathe deeply.

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Stand with your feet staggered and your weight resting on your left leg. Step your left leg in and push your right leg out to kick

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Stand with your feet staggered and your weight resting on your right leg. Step your right leg in and push your left leg out to kick.

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Chill out and breathe deeply.

10 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Sit with your hands clasped, knees bent and heels off the ground. Touch your hands to the ground each time you twist from side to side. If you want, hold a weighted ball!

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Stand with your feet about hip width apart. One foot starts slightly forward, the other slightly back. Hop up and change foot positions. Quickly repeat for the allotted time.

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Chill out and breathe deeply.

30 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Lie on your back with bent legs and knees together. With shoulder blades square on the floor, move your knees down to one side. Hold for 4 counts, return to center, then repeat the stretch on the other side.

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Begin with palms down and knees on floor. Raise your head, stick your buttocks out and drop your back into a dip. Then drop your head, round your spine and arch your back. Repeat.

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On your back with your arms by your side, palms down. Tuck in hip, draw your lower back towards the floor and lift legs. If your back lifts off of the floor, place hands underneath your butt.

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Chill out and breathe deeply.

15 1735 http://s3.amazonaws.com/prod.skimble/assets/1735/skimble-resting-girl-1_full.jpg 1738 http://s3.amazonaws.com/prod.skimble/assets/1738/skimble-resting-girl-2_full.jpg 1741 http://s3.amazonaws.com/prod.skimble/assets/1741/skimble-resting-girl-3_full.jpg 566 http://www.youtube.com/watch?v=EXui9o9DCRA

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.

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Stand in a boxer's stance and start boxing. Pretend like you're dodging and punching the person in front of you. Have fun with it and picture you're fighting whoever you wish!

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Start in a quadruped position with your hands under shoulders, knees under your hips, and back straight. Lift one leg back and up as high as you can go. Lower it momentarily near the ground then return it back up. Do 10-12 reps on one leg, return it to the ground, and repeat on the other side.

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Begin on your hands and knees. Raise your head and squeeze your buttocks as you simultaneously raise a leg up. Alternate legs.

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60

60

Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

60

Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

60

Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.

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Kneel on the floor and sit on your heels. Separate your knees to hip width and touch your big toes together. Stretch your arms overhead with palms on the ground.

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Begin in a Downward Facing Dog. Inhale and lift your right leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Begin in a Downward Facing Dog. Inhale and lift your left leg up and back. Bend your knee. Exhale and bring your shin diagonally to the top of your mat. Inhale and lift your chest. Exhale and fold forward.

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Lie on your left side with your legs stacked and head propped on your left hand. Place your palm down in front of your and rotate the top leg open. Inhale and kick your right leg up as far as it can comfortably go. Exhale as you lower your leg down slowly. Repeat.

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other. Inhale and lift up your right leg and draw large forward circles with your legs. Keep contracting your glutes!

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Lie on your left side and prop your head up with your left arm. Stack your straight legs on top of each other and bicycle the right leg

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Lie on your right side and prop your head up with your right arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your left leg until your knee points to the sky. Focus on contracting your glutes as you lower slowly.

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Start on your left side with your head propped up with your bent left arm. Elevate your right leg and kick it out in front of you. Repeat the movement.

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Still on your right side raise and lower your bottom leg to work inner thighs

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your top leg forward. Return and repeat.

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Lie on your right side and prop your head up with your right arm. Stack your straight legs on top of each other. Lift open your left leg and draw large forward circles with it. Keep your glutes contracted!

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Bicycle your left leg

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Lie on your left side and prop your head up with your left arm. Stack your slightly bent legs on top of each other. While keeping your feet together, lift open your right leg until your knee points to the sky. Keep contracting your glutes as you lower slowly and repeat.

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Lie on your right side with your head propped up with your bent right arm. Stack your legs and place your left hand by your stomach. Kick your leg forward, holding a moment at the extension of your kick or pulsing a few moments before returning.

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Begin lying on back with one leg extended by the floor and the other extended toward the ceiling and held by your hands. As you exhale, draw the belly into your spine and pull the leg twice into the body quickly. Inhale to switch legs and repeat.

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Start on the floor with your hands directly underneath your shoulders and your knees underneath your hips. Keep your body still and lift one of your knees out to the side and back to the floor. Alternate to the other side.

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Start in a tabletop position. Lift your right leg back and up using your glutes until it is parallel with the floor. Open your hips up and slightly shift your bodyweight to the left while lightly swinging your leg out to the side at a perpendicular angle. Perform several reps before switching sides.

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Start in a seated position with your legs straight in front of you. Bend your right knee and step over your left leg. Bend your left knee and bring your left heel to your right hip. Inhale and lengthen your spine. Exhale and turn toward your right knee, placing your right hand on the floor behind you and left elbow over your right knee. Hold for a few breaths. Switch sides.

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Exhale. With your feet together, bend at the waist with your knees straight. Try to bring your palms or finger tips to the floor.

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Stand on one leg while holding the other bent leg behind you. Hold for 8 counts and switch legs. For beginners, use a stool, person or wall for balance!

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Lie on your back with bent knees. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inwards.

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Raise one arm up and bend it back down the middle of your back. Gently use the other hand to pull the raised elbow deeper into the stretch. Hold for five counts before switching. Gradually increase the amount of stretch.

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Cross your right leg over your left and bend down touching your toes. Then switch and cross your left leg over your right and touch your toes.

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Chill out and breathe deeply.

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On your back with bent legs. Squeeze your butt and raise your hips until your body forms a straight line from head to knees. Lower slowly and repeat.

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Step one foot back and bend at the knees to go into a reverse lunge. Keep your gaze forward to maintain your balance. Press back up and repeat on the other leg.

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Step forward into a lunge with both knees in 90 degree angles. Step feet together by bringing back foot to front foot. Keep your body upright while alternating legs.

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Start standing with feet hip-width apart. Cross your right foot behind you to the left and back corner of the room as you bend both knees. Keep your hips and shoulders forward as your feed cross and bend.

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A more intense jumping jack! Every time you jump with your feet out, perform a squat then jump out of it with your feet together and hands down.

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Chill out and breathe deeply.

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On your back with your arms by your side, palms down. Tuck in hip, draw your lower back towards the floor and lift legs. If your back lifts off of the floor, place hands underneath your butt.

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Sit with bent knees and place hands on the floor next to your hips. Lift your hips up and extend a leg out. Bend your elbows and lower the body. Push back up and repeat, alternating legs.

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Alternate between right and left leg lifts while holding in a full or elbow plank.

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Get on you back with your legs up at a 90 degree. Extend your arms up front. Lift your shoulder blades off the ground and reach for your legs. Lower and repeat.

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