Nadia Murdock, CPT, delivers 11 of the best floor exercises for women to lose weight and get into the best shape.
"This exercise helps to strengthen your outer thighs, glutes, and hips," states Murdock.
"While standing in a squat position, place your hands in front of you. Slowly tip forward onto your hands while on the balls of your feet. Gently push back to complete one rep and remain in a squat position," instructs Murdock. Perform three sets of eight to 10 reps.A staple in many routines, glute bridges are all about elevating and toning the backside."This move works your glutes, arms, and shoulders," says Murdock.
Start on all fours with the end of a resistance band in each hand. Place the arch of your foot in the loop of the band while keeping your foot flexed. Make sure to keep the band tight for an extra challenge. Push your foot back behind you at hip height. Bend your knee and pull it back in toward your chest. Do four sets of 12 to 15 reps per side."With this exercise, you're strengthening multiple muscle groups," explains Murdock.
Sit with your feet firmly planted flat on the ground. Lean back about 45 degrees to where you can feel your abs engaging. Slowly twist your body to the right with your arms straight out in front of you and your fingers laced together. Return to the starting position, and turn to the left side. This completes one rotation. Do three sets of 15 to 20 reps per side.Combining the elements of a classic crunch with added leg movement, compound crunches are an effective fat-loss exercise.
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