- Begin by standing with your feet hip-width apart and holding a kettlebell at one side of your body, with your palms facing your thighs.
- Keeping your core engaged and your back straight, bend at the hips and knees to lower the kettlebell down towards the ground.
- As the kettlebell reaches the ground, use your legs and glutes to push through your heels and extend your hips and knees to raise your body back to the starting position.
- Repeat the movement for the desired number of reps, then switch sides and repeat the exercise with the kettlebell on the opposite side of your body.
- Lie down with your knees bent and your feet flat on the floor.
- Push your hips up so that your butt is elevated and your back straight.
- Tense your glutes and raise your hips towards the ceiling.
- Once you are at the highest point you can manage, hold the position for a few seconds, and raise one leg off the ground.
- Lower slowly to the start position.
- Lie on your back. Bend your knees so your feet are flat on the floor with heels under knees
- Push through your heels into the ground, lifting your hips up to the point where there is a straight line from your chest to your knees. Squeeze your bum at the top of the movement
- Maintain the top position and extend one leg at the time.
- Sit on a bench.
- Cross the ankle of one leg over the knee of the other.
- Press the knee of the crossed leg outwards.
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