🌀 Bridge lifts – Feet on the ground, press away and lift the hips and spine. Lift the heels, lower them down and then reset. 10-15 reps.
🌀 Turbo bridge lifts – Works a lot into the hamstrings too. Move the legs further away and just come onto the heels. Press the heels down into the ground to lift the hips. The further you move the feet from the pelvis the harder this will be. 5 reps in each distance.
🌀 Table top peeing dog – not the most elegant name but a great movement for your glutes! Keeping the knee bent, lift 1 leg out to the side, as high as feels comfortable. Extend the lower leg as if you’re kicking out to the side, then reset. Try 10-15 reps.
🌀 Prone leg lifts. Lying on your front, bend one knee with the foot facing the ceiling. Lift the thigh and take small pulses as you press the sole of the foot up. 15-20 pulses.
🌀 Side lying clam – a popular Pilates based movement. With bent legs, stack them together. Open the top leg keeping the toes touching, then tap the knees together, internally rotating the leg and lifting the foot. 10-15 reps.
🌀 Prone glute/pelvic floor release – Not a strengthener but an amazing pose for your body. Lay on on your front with your thighs together. Bend the knees and then separate the lower legs away from each other coming into passive internal rotation. Allowing the legs to drop to their natural end range position.

You can join Freya for Tuesdays 5.30pm Hatha here.