Hitch Fit Living Magazine Volume 1 July/August 2015 | Page 11

2.

GLUTE BRIDGE

How To: Lie on your back with your arms at
your sides with your knees bent and your feet on
the floor. Lift your hips toward the ceiling. Hold
for 1 count, and then lower back down. Repeat
the lifts for 60 seconds, concentrating on
squeezing your glutes at the top of the range of
motion. Be careful not to overarch your spine.
Challenge: To make this exercise more difficult,
put a weighted plate or loaded barbell on your
hips for more resistance. You can also try single
leg ones by extending one leg at the top of the
lift. Keep your thighs parallel and hold the lifted
position for about 5 seconds. Keeping your hips
up, place your foot back on the floor and then
lower your hips. Repeat this exercise for 30
seconds; switch sides and do the move for
another 30 seconds on the other leg.

3.

SIDE TO SIDE LUNGES

How To: With hands on hips and abs tight, take a wide step to one side keeping the opposite leg straight and
driving those hips and butt back into a side lunge. Drive through your heel back to the starting position.
Complete three sets of 10-15 reps on each leg.
Challenge: Hold dumbbells down to your side or a barbell across your shoulders.