How to strengthen your lower body with these bodyweight exercises.

Here is a selection of simple workouts for you. Do them every day.

THE PENETRATION PLANK This exercise strengthens the front of the pelvis, back of the legs, hips, and ribs, and the front of the thighs. You'll feel this exercise in the muscles of the abdomen, pelvis, and back of both legs. Start in the plank position, with your hands on the floor directly in front of you, your feet parallel to the floor, and your toes pointing straight ahead.

Keeping your abs and spine supple, bring the soles of your feet together as you gently lift one heel from the ground, keeping the second heel in contact with the ground. Stay in this position for 6 to 8 breaths. Repeat on each side.

woman doing a plank fitness

THE BACK WALL STRAIGHT POSE Hold the back wall in the straight position for 4 breaths, then relax your body and lower your heels to floor. Repeat on each side.


THE DOUBLE-LEG POSE Lie on your back with your knees bent and your feet flat on the floor. Lift your left leg straight up as high as it can go and hold for 5 breaths. Repeat on the other leg. Hold this position for 5 breaths. Repeat on each leg.


WALL BACKPACK Sit in the chair, with your legs extended and your feet on the floor. Place one knee on a wall and place your other hand on the wall, maintain a squared-off posture with your hips stacked over your left leg inhale to lengthen. Raise your back heel toward the ceiling as you extend your left leg. Hold that pose for 5 to 7 breaths. Repeat twice on each side.