This program can be done completely at home with minimal equipment; all you need is a resistance band. A yoga or exercise mat is also a good idea as it may be more comfortable for completing these exercises than just being on the floor.
Use my rep ranges as a guide, but always listen to your body.
This program has been designed by Danielle Crowell, a certified Yoga teacher, certified Pilates instructor, certified Personal Trainer, and a certified Group Fitness instructor.
As always, if you have any questions about how to perform the exercises in this program, please contact me!
Lower Body Strengthening
“Clamshell” Hip-Strengthening
The purpose of this exercise is to strengthen the muscles that surround and support the hips. It also helps with hip mobility.
To do this exercise:
Lie on your side, with your knees bent in front of you and your hips stacked on top of one another. Keeping your core engaged, lift your feet so your knees are together on the ground, but your feet are in the air. Slowly open the top knee up like a clam, and keeping your core engaged, slowly close so the knees to back together. Keep alternating between open and close with engagement.
Reps: Do this 10 times on one side, for 3 reps (10 open-and-closed clams is one rep). Switch to the other side and do the same rep count.
“Clamshell” Hip-Strengthening – with a kick!
The purpose of this exercise is to strengthen the muscles that surround and support the hips as well as stretch through the hamstring. It also helps with hip and hamstring mobility.
To do this exercise:
Repeat the same movement as above, in the ‘”Clamshell” Hip-Strengthening’ exercise, but when your knee is open, add a kick upwards. Depending on your range-of-motion, this kick can go out in a diagonal or more upwards towards the ceiling. *Keep control during the kick, so it’s more of a leg lift than a true kick.
Reps: Do this 10 times on one side, for 3 reps (10 open-and-closed clams with a kick is one rep). Switch to the other side and do the same rep count.
“Knee-to-Toe” Strengthening and Mobility
The purpose of this exercise is to strengthen the muscles that surround and support the hips as well as work on range-0f-motion.
To do this exercise:
Lie on your side, with your knees bent in front of you and your hips stacked on top of one another. Keeping your core engaged, lift your top foot so your knees are together on the ground, but your foot is in the air. Imagining there is something on the ground that you have to avoid touching, make a rounded effort to then change and touch your toes together. Go back up over that imaginary object and tap your knees together again. Keep alternating between knees and toes with engagement and an effort to “avoid touching the imaginary thing on the ground.”
Reps: Do this 10 times on one side, for 3 reps (knees-touching to toes-touching is one count, and 10 knees-to-toes are one rep). Switch to the other side and do the same rep count.
Single-Leg Bridge Lifts
The purpose of this exercise is to strengthen your glute and hamstring muscles.
To do this exercise:
Lie on your back on the floor, with your knees bent, feet directly under your knees, and feet hip-width. Lift one leg in the air, as straight as it will go (it’s okay if you start with a bent knee if your hamstrings are tight), and then press through your other foot to lift your hips up. Keep your core engaged, and relax through your upper body (relaxed shoulders, neck, and jaw). Keep your hamstrings and glute engaged and you lift and lower your hips.
Reps: Do this 10 times on one side, for 3 reps (10 hip lifts is one rep). Switch to the other side and do the same rep count. When you’re done, hug your knees into your chest and rock side-to-side if it feels okay on your back.
Knee Lifts
The purpose of this exercise is to strengthen through your glutes and hamstrings, as well as practice stabilizing through the core.
To do this exercise:
Kneel on all fours, with your hands beneath your shoulders and your knees beneath your hips (not comfortable kneeling? You can stand and place your hands on a stable surface instead). Keeping your core engaged, lift one knee until it’s level with your hips. Keep your core and glutes engaged and slowly lower it to hover above the ground. Slowly lift and lower, staying engaged and trying to keep your hips level. Do this on each leg. *Be sure to keep your core engaged, your back flat, and your hips as level as possible the entire time.
Reps: Do this 10 times on each leg, for 3 reps (10 lifts per leg is one rep).
“Fire Hydrant” Hip-Strengthening and Mobility
The purpose of this exercise is to strengthen through your glutes and hamstrings, as well as practice stabilizing through the core, and increasing the range-of-motion in your hips.
To do this exercise:
Kneel on all fours, with your hands beneath your shoulders and your knees beneath your hips (not comfortable kneeling? You can stand and place your hands on a stable surface instead). Keeping your core engaged, lift one knee out to the side, like a dog peeing on a fire hydrant. The goal is to get your knee lifted to be level with your hips, but don’t be disappointed if this doesn’t happen right away. Keep your core and glutes engaged and slowly lower your knee back down to hover above the ground. Slowly lift and lower to the side, staying engaged and trying to keep your hips level. Do this on each leg. *Be sure to keep your core engaged, your back flat, and your hips as level as possible the entire time.
Reps: Do this 10 times on each leg, for 3 reps (10 lifts per leg is one rep).
Hip Adductors
The purpose of this exercise is to strengthen the muscles surrounding and supporting your hips. It also helps practice balance and stability of your standing leg as well.
To do this exercise:
Place the resistance band around something stable and strong (I usually do this around the leg of heavy furniture). Place the other part of the resistance band around the ankle closest to the furniture, and then stand far enough away so there will be tension and resistance in the band when you do this exercise. *You can hold onto a wall or something close by, or you can place your hands on your hips to work on your balance. Keeping your core engaged, lift the foot with the band just slightly off the floor and bring your leg across your body in front of you, pulling on the band.
Reps: Do this 10 times, for 3 reps (10 times pulling your leg across your body is one rep). Repeat the same on your other leg.
Hip Abductors
The purpose of this exercise is to strengthen the muscles surrounding and supporting your hips. It also helps practice balance and stability of your standing leg as well.
To do this exercise:
Place the resistance band around something stable and strong (I usually do this around the leg of heavy furniture). Place the other part of the resistance band around the ankle furthest from the furniture, and then stand far enough away so there will be tension and resistance in the band when you do this exercise. *You can hold onto a wall or something close by, or you can place your hands on your hips to work on your balance. Keeping your core engaged, lift the foot with the band just slightly off the floor and then lift your leg away from your body, pulling on the band.
Reps: Do this 10 times, for 3 reps (10 times pulling your leg away from your body is one rep). Repeat the same on your other leg.
