Supine bridge with leg extension

Recommended Repetitions: 10-15 repetitions

Supine bridge with leg extension
  1. Lie on back, knees bent and feet on floor, arms elevated above your head
  2. Lift hips up off the ground so that your knees, hips and shoulders are in a straight diagonal line
  3. Holding hips level, lift one foot off the ground 1-2 inches and slowly place down again and repeat with alternate leg
  4. Keep core muscles tight throughout the entire movement

Warm up, cool down and stretch

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

  • Walking
  • Jogging on the spot
  • Pumping your arms
  • Shoulder rolls
  • Controlled punches
  • Circular ‘windmill’ arm movements in the air.

After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.