Floor Exercises 1-2 sets, 15-25 reps
1) Back Kicks on all fours- Start on a mat on your hands and knees. Pull your abdominals in tight to support your back then push your right leg towards the ceiling, creating a 45 degree angle. Squeeze your buttocks when your leg is fully extended and then return your knee to directly under your hip. Repeat this movement for 15-25reps and then switch to the other leg.
2) Fire Hydrant on all fours- Start on a mat on your hands and knees. Pull your abdominals in tight to support your lower back and lift your right knee out to the side like a dog lifting there leg to go to the bathroom. Squeeze the outside of your buttocks and then lower your leg. Repeat this movement 15-25reps and then switch to the other leg.
3) Shoulder bridge butt squeezes: Start on your back with arms facing down on the ground, knees bent and feet placed about one foot in front of your knees. Drive your hips into the air by pushing through your heels and squeeze your buttocks. Lower your hips about two inches and then press back up squeezing your buttocks. Repeat this motion for 15-25reps
4) Single leg shoulder bridge butt squeezes: Use the same form as the regular shoulder bridge above except on slight change. Lift your left foot 2 inches off of the ground and balance all of your weight on the right leg, squeezing the right buttocks each time you lift the hips. Repeat for 15-25reps then change legs.
