Optimal Life Fitness, for health, fitness and a new lifestyle outdoors.

The Exercises

Bridge Holds
Lie on your back, bring your pelvis up so your lower back flattens to the floor, squeeze your bum and keep it tight as you raise your hips up off the floor. Hold for 30 seconds or until muscles tire and hips drop

As a variation do as above but hold for a second then relax and repeat 30 times
What's it good for?
Great to strengthen your bum, will give you good tone and a solid base to start lots of more advanced exercises.

Step Backs
Very similar to a reverse lunge, keep the front foot planted on the floor, take the other leg behind you as far as comfortably possible, allowing the knee to drop towards the floor.
As you step back allow the back to come over the front thigh, ensuring you keep your head up and chest up.
Alternate between each leg and do 4 sets of 12 in total.
What's it good for?
Fantastic for the legs, it works all the muscles especially the inner thighs, bum and back of legs thanks to the full range of movement you undergo.

Medicine Ball Swings
Use a medicine ball (with handles) or a Kettlebell (or something similar).
Stand with feet slightly more than shoulder width apart. Keep your head up and chest up; sit back in the hips as if you're sitting back into a seat, allowing the ball to swing between the legs.
As you come up to standing again make sure you squeeze your bum to ensure your hips come up into full extension.
What's it good for?
Great for the bum, back of legs and inner thighs, it also works the core and abs extensively due to the swinging momentum the medicine ball provides.