Glute Bridges
Glute bridges focus on your glutes and hamstrings, building strength and definition in your butt.
Lie on your back, knees bent, feet flat on the ground, hip – width apart. Engage your core, imagine pulling your lower rib toward your pelvis. Push through your feet, lift your hips off the ground, squeeze your glutes at the top, hold for about 1 second, then lower your hips back to the ground. Repeat for the target reps.
Dumbbell Rows
Dumbbell rows target your upper back, improve back strength, posture, and stability, and tone your arms, lats, and mid – back.
Stand with feet hip – width apart, hold a dumbbell in your right hand. Bend at hips and knees, place your left hand on a bench or left knee for support, let the dumbbell hang. Engage your core, retract your right shoulder blade, lift the dumbbell toward your ribcage (think of crushing fruit in your armpit). Slowly lower the dumbbell back to the start, keep control, avoid shrugging. Repeat for the target reps, then switch sides.
Dumbbell Chest Presses
The dumbbell chest press is a compound exercise for your chest, shoulders, and triceps, developing upper – body strength and muscle tone in these areas.
Lie on a flat bench, hold a dumbbell in each hand, palms forward, feet flat on the ground. Position dumbbells at chest level, elbows bent at a 90 – degree angle. Engage your core, press the dumbbells upward, fully extend your arms, keep your wrists stable. Slowly lower the dumbbells back to the starting position.