1 Walking Lunges
Stand up straight with your hands on your hips. Keep your torso perpendicular to the floor and your abs tight. Take a large step forward with your right foot. Keeping your right knee directly over your ankle, drop down until your right thigh is parallel to the floor. Pause for one second, then use both legs to pull your body up, bringing your left foot forward until it’s next to your right. Repeat, alternating feet. Work up to three sets of 20 (10 with each leg).
What It Works, quads, hamstrings, glutes, lungs (you’ll be breathing hard by the end)
2 Side Lunges
Stand up straight with your hands on your hips. Your feet should be shoulder-width apart, your abs and glutes contracted. With your right leg, step forward at a 45-degree angle. Keep your right foot flat and bend your right knee, keeping it directly above the ankle. Smoothly drop your left knee until it almost touches the ground. Then use both legs to push back up to your starting position. Work up to three sets of 20 lunges (10 with each leg).
What It Works quads, hamstrings, glutes; mimics the lateral movement of a ski turn
3 Touch Squats
Stand on your left foot and lift your right foot off the floor behind you, keeping your left hand on your hips. Simultaneously bend forward at the waist and bend your left knee, keeping your gaze focused on the wall in front of you. Reach down and touch the floor with your right hand, then return to the starting position, keeping your right foot off the floor at all times. Do 10 reps, then switch to the right leg for another 10. Work up to three sets.
What It Works quads, hamstrings, glutes, stabilizing leg muscles; develops balance
4 Trunk Twist.Lie on your back with your feet straight up in the air so your legs and torso form a 90-degree angle. Tighten your abs and slowly drop your legs to the right as far as you can without lifting either shoulder blade from the floor. Slowly return to the starting position and repeat to the left. Do three sets of 20 reps (10 on each side).
What It Works abdominals, obliques; trains your core to be stable while your legs move
5 Reaching Crunch
Lie on your back with your thighs perpendicular to the floor and your arms above your head. Tighten your glutes and abs (think about pulling your belly button to the floor). Simultaneously pull your left leg toward your head and stretch your right leg toward the floor. With your right arm, reach past your left knee. Then switch. Your limbs should come as close as possible to the floor without touching it. Work up to three sets of 30 per side.
Lie on your stomach with your arms outstretched straight in front of you. Lift your arms and legs a few inches-or whatever feels comfortable to you-off the ground, pulling slowly toward the ceiling. With your feet either flexed or pointed, hold the position steadily for one second. Be sure to look at the floor in front of you to keep your neck in a comfortable, neutral position. Lower slowly, rest and repeat. Do three sets of 10 reps.
What It Works upper and lower back; important for a well-rounded core workout