Many of the largest muscles in your body are located below your waistline, so if you want to increase your percentage of fat-burning muscle, you need to workout your lower half. So jump into these lower body and core activation exercises, and feel strong from the ground up!
In our first block, we’ll start with simple side bends. They are a great stretch that will work your obliques. Be sure to keep your legs stable and planted, while reaching until you feel that burn. Next, onto sumo squats!
Squats are always a good choice for working the legs, and these lateral squats will help create mobility in your hips. Be sure to keep your knees pointed out on the squat so that you feel a stretch in your groin and active glutes and quads. After squats it is time for the shoulder bridge hold.
The shoulder bridge hold seems easy, but you want to make sure you’re really pushing through your hips to keep your legs active as you hold this position
This will engage your core and strengthen your back muscles, be sure to keep your shoulders down so you get the most out of this one.
We’ll wrap this block up with drinking birds! These are one of the absolute best exercises you can do for your back, posture and even flexibility
It seems like a simple exercise, but you want to make sure you’re keeping your legs, back and upper body engaged. Once you master this variation, you can move on to one-legged exercises that will help strengthen your legs and feet. That might sound weird, but strong feet will prevent plantar fasciitis, ankle pain and other pain in your legs. Be sure to keep your feet planted straight and really focus on keeping the weight on them as you push your butt backwards for this move.
For our 2nd and final block, we will finish up with sit to stands. It’s as simple as sitting down and standing, but concentrate on keeping a flat back and engaged core. Use your bigger leg muscles (quads and hamstrings) instead of your knees as you stand. Keep your core engaged as you bend down through the hips and come back up.
Alright Warriors, let’s do this.
<div class="text-center my-5 hidden-sm-down">
<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_1.png" alt="Round One">
</div>
<div class="text-center my-5 hidden-md-up">
Block 1
<hr>
</div>
<h4>60 seconds work ｜5 seconds rest ｜5 rounds</h4>
<div class="row justify-content-center text-center">
<div class="col-12 col-md-4">
<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SIMPLE_SIDE_BENDS.gif" alt="SIMPLE SIDE BENDS">
<p>SIMPLE SIDE BENDS</p>
</div>
<div class="col-12 col-md-4">
<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SUMO_SQUATS.gif" alt="SUMO SQUATS">
<p>SUMO SQUATS</p>
</div>
<div class="col-12 col-md-4">
<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SHOULDER_BRIDGE_HOLD.gif" alt="SHOULDER BRIDGE HOLD">
<p>SHOULDER BRIDGE HOLD</p>
</div>
<div class="col-12 col-md-4">
<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/DRINKING_BIRDS.gif" alt="DRINKING BIRDS">
<p>DRINKING BIRDS</p>
</div>
</div>
<div class="text-center my-5 hidden-sm-down">
<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/Block_2.png" alt="Round Two">
</div>
<div class="text-center my-5 hidden-md-up">
Block 2
<hr>
</div>
<h4>20 seconds work ｜10 seconds rest ｜8 rounds</h4>
<div class="row justify-content-center text-center">
<div class="col-12 col-md-4">
<img class="img-fluid" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/media/exercises/beginner/SIT_TO_STAND.gif" alt="SIT TO STAND">
<p>SIT TO STAND</p>
</div>
</div>
