When your chest reaches your legs, begin the controlled phase
back down to the starting position.
Complete 3 sets of 15 reps as a beginner.
10. Glute bridge
The glute bridge effectively works your entire posterior chain,
which isn’t only good for you, but will make your booty look
perkier as well.
Start by lying on the floor with your knees bent, feet flat on the
ground, and arms straight at your sides with your palms facing
down.
Pushing through your heels, raise your hips off the ground by
squeezing your core, glutes, and hamstrings. Your upper back
and shoulders should still be in contact with the ground, and
your core down to your knees should form a straight line.
Pause 1-2 seconds at the top and return to the starting
position.
Complete 10-12 reps for 3 sets.
Spice it up
These fundamental exercises will do your body good, but
there’s always room to keep pushing it. If you notice yourself