Superman Lift

• Lie on your belly, engage your abs, and extend your arms straight out in front of you.
• Lift your legs, arms, and chest off the floor as high as you can, extending the fingertips away from the toes.
• Lower the legs, arms, and chest to one inch above the ground. This completes one rep.
• Complete three sets of eight to 10 reps.

Superman Ball Lifts

• Lie on your belly, and hold an exercise ball between your feet.
• Engage your abs, and extend your arms straight out in front of you.
• As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. This counts as one rep.
• Perform three sets of eight to 10 reps.

Ball Planks With Leg Lifts

• Lie your belly onto an exercise ball, and walk your hands out until the ball is under your shins. Your hands should be directly under your shoulders.
• Draw your navel toward your spine to engage your abs and stabilize your torso.
• Lift your left leg up, squeezing your glute, then slowly lower your leg back onto the ball. Switch sides and lift the right leg, keeping your pelvis square. This counts as one repetition.
• Complete three sets of 10 reps.

Lying Hamstring Curl

• Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up and hold that position through the entire exercise.
• Flex your feet and dig your heels into the ball. Place your arms straight out to your sides for support — don't use them though. They are just for support.
• Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position — don't thrust them toward the ceiling as you do the move.
• Then slowly return to the starting position (legs straight and hips bridged) to complete one rep.
• Do three sets of 15 reps.

Straight-Leg Bridge With Stability Ball

• Lie flat on your back and place the ball under your heels, with your knees slightly bent.
• Press heels firmly into the ball to raise your hips off the ground, coming into a bridge and actively squeezing your glutes as you lift.
• With control, slowly release your bum back down to the floor. This counts as one rep.
• Complete three sets of eight to 10 reps.

Lying Butt Lifts

• Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip-distance apart.
• Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
• At the top of the movement, be sure to really flex your butt for one second — try to make it a long second.
• Now slowly return to the start position to complete one rep.
• Perform three sets of 10 reps.

Single-Leg Bridge

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor.
• Complete 15 reps on each side.

Bridge on BOSU

• Lie flat on your back on a mat with heels on the BOSU and knees bent, with your arms at your sides. Feet should be hip-distance apart.
• Slowly raise your pelvis up toward the ceiling to a point where your knees, hips, and shoulders are in one line.
• At the top of the movement, be sure to really squeeze your glutes while you hold the position for five seconds.
• Now slowly return to the start position to complete one rep.
• Do three sets of eight to 10 reps.

Marching Bridge

• Lie on your back with your arms at your sides; press your heels into the ball side of the BOSU, and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
• Hold your bridge while you lift your right knee toward your chest, until your hip is at a 90-degree angle. Return the heel to the ball, and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
• Complete three sets of eight to 10 reps.

Elbow Plank Donkey Kick

• Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
• Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
• Press your right heel toward the ceiling as high as you can without moving your pelvis or low back. The motion will not be huge, but concentrated on the booty and hamstring.
• Lower the bent leg slightly, and repeat for a total of 10 repetitions. Then switch sides.
• Do two sets on each leg.

Donkey Kick With Weight

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Bend your right knee at a 90-degree angle and place a dumbbell in the crook of your knee.
• Slowly pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
• Return to the starting position to complete one rep.
• Do three sets of 15 pulses on each side.

Booty Kicks With Resistance Band

• Hold onto either end of your resistance band, and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so your back is straight.
• Hold the band firmly, draw your belly in, and extend your right leg straight out behind you. Then draw your knee forward, but don't let it touch the ground. This counts as one rep.
• Complete three sets of eight to 10 reps on each leg.

Side Kicks

• Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees, lift the right leg until it is parallel to the floor.
• Keep the right thigh still as you straighten your right knee, kicking your leg out to the side. Don't let the leg lower as you kick it.
• Bend the right knee back to 90 degrees, and then lower the leg. This completes one rep.
• Perform three sets of eight to 10 reps.

Curtsy Lunge

• Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
• Return to standing, and switch sides to complete one rep.
• Do three sets of 12 to 15 reps.

Crossover Lunge

• Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended.
• Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
• Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.
• Complete three sets of 10 reps with each leg.

Forward Backward Lunge

• Stand with the feet together.
• Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
• Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
• This counts as one rep.
• Without stopping, move through eight to 10 reps on this side and then repeat on the other side for another eight to 10.
• Shake out the legs and repeat for another two sets.

Glider Side Lunge

• Stand with your feet a few inches apart, with your right foot on a plastic lid, glider disc, or paper plate. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
• Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving. "You're not relying on your front leg to brace your lunging motion in this exercise, so take it slow," Wood told us.
• Complete three sets of 10 reps with each leg.

Side Lunge to Curtsy

• Holding a dumbbell in your left hand, side lunge to the right, bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
• Push off gently with your right foot, and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
• Do three sets of 10 reps on each leg.

Reverse Lunge With a Twist

• Stand with your feet hip-distance apart. Hold a five- to 10-pound medicine ball with both hands with your arms outstretched in front of you. You can do the move without the weight if it's too difficult.
• Keep your core stable, and take a large step back with your right foot, planting your foot and then lowering your body until both legs are bent in right angles.
• As you sink into the lunge, twist your torso to the left.
• Bring your torso back to center, and exhale as you straighten your legs. Bring your feet back together, and then step back on your left leg, twisting to the right.
• This completes one rep.
• Do 10 reps for a set, and do at least two sets.

Step-Ups

• Stand in front of your chair and place your left foot in the center of the seat.
• Step up onto the chair and bring your right knee forward and up.
• Lower yourself back to the floor, with the foot landing quietly.
• Switch legs and repeat to complete one rep.
• Do 20 reps total.

Here are some more variations of the basic step-up [1].

Surrenders

• Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
• Bring your left knee down so you are kneeling.
• Lift your right knee up and place your right foot in front of you. Bring the left foot forward, coming into a deep squat, then press through your heels to come to standing.
• Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.
• Continue for one minute.

Good Morning

• Stand with your feet hip-width distance apart and place your hands at the back of your head with your elbows opened wide.
• Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
• Return to standing, squeezing your glutes when you are upright. This completes one rep.
• Complete three sets of 10 reps.

Romanian Deadlifts

• Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
• Now squeeze your glutes to slowly pull yourself up (don't use your back).
• Do three sets of 15 reps.

New to this? Then use a lighter pair of dumbbells until you get stronger — you don't want to strain your back. Already a pro? Then try doing it on just one leg.

Single-Leg Deadlifts

• Stand tall holding a kettlebell with your right hand with feet hip-width apart.
• Place your weight in your left leg, keeping a slight bend in the knee, and bring your right leg behind you.
• Exhale, pulling your abs toward your spine, and tip your torso forward while lifting your right leg up as your torso lowers, until it comes almost parallel to the floor. Focus on the glutes doing the work.
• Then lower your right leg back to return to your starting position as you return to standing, but don't let the right toes touch the ground. This completes one rep.
• Do three sets of eight to 10 reps on each leg.

Single-Leg Toe Touch

• Begin standing with all your weight on your left foot.
• Keeping your spine long, reach forward, bending your left knee and touching your fingers to the floor a few inches in front of your toes. Keep your abs engaged to stabilize your torso. Your right leg will go behind you to help you balance.
• Press your left heel into the ground as you lift your torso to stand, bringing the right foot to touch next to the left foot. This completes one rep.
• Do three sets of 12 to 15 reps on each side.

Leg Balance Warrior 3

• Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
• Lean your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
• Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
• Bring your right leg forward, and return to standing upright. This completes one rep.
• Do as many reps on this side for 30 seconds, than do 30 more seconds on the left side.

Warrior 3

• Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
• Exhale as you bend forward at your hips, lifting your left leg straight behind you, coming into Warrior 3 [2]. Draw your navel toward your spine and hold for five breaths. Then come to stand. This counts as one rep.
• Do three sets on each leg.

Basic Squats

• Stand with your feet hip-distance apart (holding a dumbbell optional)
• Now slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. The knee should track toward your second toe. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Do not round your spine!
• Press through your heels and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back. This counts as one rep.
• Do three sets of 20-30 reps.

Dumbbell Squat

• Stand with your feet hip-width-distance apart, holding a dumbbell at shoulder level, with palms facing inward.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Keep your arms steady as you lower down.
• Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back. This counts as one rep.
• Do three sets of 15-20 reps.

Squat With Overhead Reach

• Begin with your feet slightly wider than hip's width apart and toes pointed slightly outward. Raise your arms up until your upper arms are even with your ears. If this is too difficult, rest your hands on your hips.
• Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
• Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
• Complete three sets of 20 to 30 squats.

Basic Squat With Side Leg Lift

• Stand with your feet shoulder-width-distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping your weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width-distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
• This counts as one rep.
• Do three sets of 15 reps on each side.

Around-the-World Squat Hop

• Before you start this move, visualize a large square on the floor where you're standing in the bottom right corner, feet hip-distance apart.
• Keeping weight in the heels, bend the knees, and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
• Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
• Perform as many jumps as you can for 40 seconds.
• Take a (well-deserved) 20-second rest and repeat once more, reversing your jumps around the square in the opposite direction.

180 Jump Squat

• Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
• Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor. This completes one rep.
• Repeat, but reverse directions so you jump, spinning to the right and going back the way you came.
• Do 20 reps, alternating sides.

Wide Squat

• Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. If you don't have dumbbells, keep your hands clasped in front of your chest as shown. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
• Bend your knees and elbows, keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This completes one rep.
• Do three sets of 15-20 reps.

Pulsing Sumo Squat

• Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
• While holding second position, make small pulses up and down, moving about an inch.
• Do two to three sets of 20 pulsing reps.

Sumo Squat Jump

• Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
• Jump up explosively, keeping your core engaged.
• Land with control, lowering your body back into the wide sumo squat position to complete one rep.
• Complete three sets of 10 reps.

Single-Leg Squat

• Stand firmly with both feet together. Put weight into your left leg and lift your right leg into the air.
• Keeping the leg lifted, bend the left knee into a squat. Then straighten the leg to complete one rep.
• Complete three sets of 10 reps on each side.

Elevated Split Squat

• Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
• Straighten your left leg and rise back up to the starting position. This counts as one rep.
• Do three sets of 10 reps on each side.

Squat Thrust

• Begin standing with the feet hip-distance apart.
• Lower into a crouching squat with your hands on the floor.
• Keeping the abs engaged, jump your feet back so you're in plank position.
• Keeping the arms straight, jump your feet forward behind the hands.
• Stand up to complete one rep.
• Complete three sets of 10.

Jump Squats

• Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
• Jump up as explosively as you can, reaching for the ceiling.
• When you land, lower back into the squat position to complete one rep.
• Do three sets of 10 reps.

Gate Swings

• Begin standing with your feet together. Hop your feet wide apart and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
• Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
• Do as many reps as possible for 30 seconds.

Standing Booty Kicks

• Stand tall, and place your hands on your hips.
• Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
• Then lower your left leg so it's parallel with your right, but don't let it touch the ground. Then lift it back up behind you.
• Repeat this move 20 times at a moderate pace, and then lift your leg another 20 times so it's slightly out to the side to target your outer glutes.
• Then do the other leg, 20 times behind you and 20 times diagonally out to the side.