Squats Stand with your feet shoulder-width apart and arms extended at chest height. Pushing into your heels, lower yourself by bending your knees as if you were preparing to sit down. Keep going until your thighs are parallel to the floor. Pause, then return to starting position. Repeat 8 to 10 times. Bridges Lie on your back with your knees bent, shoulder-width apart, and arms at your sides. Raise your hips to create a straight line from your knees to your shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself slowly to the starting position. Repeat 8 to 10 times. Single-Leg Kickbacks Start on your hands and knees, making sure your knees are under your hips, hands under your shoulders. Keeping your right leg bent at 90 degrees, raise it behind you as high as you can, squeezing your buttocks. Lower to the starting position. Repeat 8 to 10 times on each leg. Lunges Standing tall with your feet together, take a big step forward with you right leg. Slowly bend your knees until both legs are nearly at right angles. Your right knee should not extend over your toes and your left knee should not touch the floor. Push back up into starting position. Repeat 8 to 10 times on each leg. Pretzel Side Kick Sit on your mat with your right knee bent directly in front of your hip and left knee bent behind your left hip. Rotate your torso and place your hands on either side of your right knee. Engage your core as you lift your left knee and foot off the floor, keeping your chest lifted. Keep your left leg lifted and extend to kick with your leg parallel to the floor. Bend your left knee back in and release it to the floor. Do 15 to 20 reps on each side. Hip Extensions Begin on your hands and knees with your wrists below your shoulders and your fingers pointing forward. Engage your core and slowly lift your right leg, keeping your knee bent as you point your foot towards the ceiling. Return to starting position. Do 8 to 12 reps before switching to your left leg. Floor Jacks Lie facedown on a mat and create an X shape with your arms and legs. Bring your legs together and arms to your sides at the same time, then return to starting position, contracting your glutes the whole time. Do 3 sets of 30 seconds.