Home Exercises With Hunter

Exercise physiologist Hunter Blume shares some exercises that you can do at home:

Dead Bugs

Lie on your back and push your shoulders firmly into the floor. To start, lift your hands so your elbows are above your shoulders, with your fists facing in toward each other. Lift your legs so knees are directly over your hips. While exhaling, slowly lower your right arm and left leg until they’re just above the floor. While inhaling, return to the starting position. Repeat on each side for 10 repetitions.

Seated Leg Extensions

Sit on the front half of a stable chair with feet planted on the floor. Keep your core braced and back straight as you flex at the knee. Lift one leg until it is straight out in front of you. Hold for three seconds, then slowly return to starting position. Repeat with the opposite leg. Try 10 repetitions with each leg. 

Bodyweight Squats

Stand with feet shoulder-width apart and toes turned out slightly. Brace your core and begin by bending your hips and knees, driving your glutes and hips backwards as if sitting in a chair. Keep your knees out and head and chest up as you squat to a comfortable depth, ideally with your hips slightly lower than or even with your knees. Pause, then return to starting position, driving through your heels, straightening knees and hips. Repeat for desired number of repetitions. 

Alternate: Sit-to-Stands. Sit on the front half of a stable chair, then drive through your heels to stand. Return to seated position in a slow, controlled manner.

Gluteal Bridges

Lie flat on your back with your knees bent and feet flat on the floor. Place your hands palms down on the floor beside your buttocks. Engage your core and lift your buttocks off the ground as you keep your shoulder blades against the floor. Lift until your body is held in a straight line from your shoulders to your knees. Hold this position for three to six seconds. Slowly return to the starting position. Repeat for eight to 10 repetitions.