1.Marching Hip Raise
Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.
2.Single-Leg Hip Raise
3.Swiss-Ball Hip Raise and Leg Curl
4. Barbell Deadlift
Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip. (A) Without allowing your lower back to round, stand up with the dumbbells. (B) Lower the dumbbells to the floor.
Grab a pair of light dumbbells and stand on your left foot. (If dumbbells make this too hard, just use your body weight.) Lift your right foot behind you and bend your knee so your right leg is parallel to the floor. (A) Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor. (B) Pause, then push your body back to the starting position. If this exercise is too difficult, let the toes of your shoe rest on the floor for balance instead of raising the foot of your non-working leg.
7.Single-Arm Dumbbell Swing
Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise while holding the dumbbell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the dumbbell between your legs. (A) Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. (B) Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully.
Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. (A) Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. (B) Pause, then return to the starting position. Don’t allow your left leg to move off the floor.