3. Side Lunges With Rows
Holding 2 dumbbells in your right hand, stand with feet hip-width apart, abs and pelvic-floor muscles drawn in. Take a big step to the left, bending the knee, left hand on thigh for support, right arm hanging straight down. Keep your right leg straight and your foot flat. Bend your right elbow, bringing the weight to your upper ribs. Lower the weight and push off on your left foot to starting position. Complete reps then switch sides.
Bonus move: Bend your knee deeper and touch your front ankle at the bottom of the lunge.
4. Bridges and Presses
Lie on your back, holding a dumbbell in each hand. Bend your knees and rest your feet flat on the floor, keeping your abs and pelvic-floor muscles drawn in. Bend your elbows and place your upper arms on the floor, your forearms vertical and parallel to each other. Straighten your arms, pressing the weights up in front of your chest. Bend your elbows and lower the weights, then, with your knees bent, lift your hips, pressing your heels into the floor until your body forms one straight line from your head to your hips. Lower your hips and complete reps.
Bonus move: Hold your hips up in this “bridge” while you do the press.
5. Leg Lifts With Knee Pulls
Kneel on all fours with a weight in each hand, hands wider than your shoulders, your knees under your hips and your abs and pelvic-floor muscles drawn in. Keeping your abs drawn in and your neck long, lift your right leg out behind you at hip height, squeezing your buttocks. Pull your right knee in toward your chest and draw in your abs. Lift your leg back to hip height and complete reps. Switch legs and repeat.
Bonus move: As you lift your leg to hip height, bend your elbows, bringing your chest toward the floor and do a push-up.
Stretch your legs, hips, back, chest and arms, holding each stretch for 30 seconds without bouncing.
Be sure to breathe deeply; in through your nose and out of your mouth, drawing your belly in.