Here are some more simple, but effective exercises you can do at home.

As before remember to always:

  • Warm up about 5 minutes or more before doing the exercises
  • Maintain a neutral spine by engaging deep core muscles
  • Keep breathing; never hold your breath

If you would like to try a virtual workout, please contact Debora at, or 847-722-2115.

Hip Lifts

Begin lying on the ground with your feet flat, knees bent.

  1. With your arms at your sides, stabilizing the body, raise your hips up toward the ceiling. Try not to arch your back at all.
  2. Pause for a moment at the top, squeezing the glutes.
  3. Reverse the motion and bring the glutes back to the ground smoothly and evenly.

The glute bridge (also called a lying hip raise) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg up the sky.

Bird Dog

  1. Begin on all fours on the ground, making sure that your head and neck are a neutral position. Maintain a neutral spine throughout the move, by engaging inner core muscles.
  2. Extend your right arm in front of you, simultaneously extending, raising your left leg to hip height.
  3. Using your core for balance, pause for a moment before lowering the arm and leg, smoothly and evenly.
  4. Repeat the motion with your left arm and right leg.


Side Lunge

  1. Begin standing with your legs side by side.
  2. Keeping your left foot planted on the ground, take a big step to the right with your right leg.
  3. As you land, bend your right knee into a 90-degree angle and pause for a moment.
  4. Use your right leg and glute to push off the ground and bring your legs back together.
  5. Repeat on the opposite leg.

Most people only exercise in two planes: up and down or forward and back. That’s what makes side lunges so effective — they train you laterally. This lunge variation is a great addition to any conditioning plan because it will challenge your muscle fibers, tendons and ligaments in a different movement pattern. To make this exercise more challenging, add a side leg lift to the equation and feel your core kick in, too.