9 Exercises To Strengthen Your Lower Body Core | How To Guides

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1) Kegels:
To perform a Kegel, simply contract the muscles you use to stop the flow of urine, hold for a few seconds, and then release.

2) Bridge:
To perform a bridge, lie on your back with your knees bent and your feet flat on the floor. Slowly raise your hips towards the ceiling, squeezing your glutes and lower back muscles as you do so. Hold for a few seconds, then release and repeat.

3) Squats:
To perform a squat, stand with your feet hip-width apart and your hands stretched out in front of you. Slowly bend your knees, lowering your body as if you were sitting back into a chair.

4) Lunges:
To perform a lunge, step forward with one foot, and lower your body until your thigh is parallel to the ground and your knee is directly above your ankle. Push back up to the starting position and repeat on the other side.

5) Deadlifts:
To perform a deadlift, stand with your feet hip-width apart and your knees slightly bent. Bend forward at the hips, keeping your back straight and your core engaged. Reach down and grab a weight, then lift it up to your hips, squeezing your glutes and lower back muscles as you do so.

6) Supermans:
To perform a Superman, lie face down on the floor with your arms and legs extended.

7) Leg Lifts:
To perform a leg lift, lie on your back with your hands placed under your lower back for support.

8) Pelvic Tilt:
To perform a pelvic tilt, lie on your back with your knees bent and your feet flat on the floor.

9) Cat-Cow:
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling.

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