DONT LOSE YOUR FIRE

1. Single-leg deadlifts

This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.

1. Begin standing with a dumbbell in your right hand, and your knees slightly bent.
2. Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
3. When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
4. Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg. It’s suggested to do 3 sets of 10-12 reps per side.

2. Burpees

1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
3. Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
4. Stand up straight, bringing your arms above your head, and jump.
5. This is one rep. Complete 3 sets of 10 reps as a beginner.

3. Side planks

A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank.

Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.

1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground and elbow directly under your shoulder.
2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
3. Return to start in a controlled manner. Repeat 3 sets of 10–15 reps on one side, then switch.

4. Planks

Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way situps or crunches might

1. Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.
2. Keep your chin slightly tucked and your gaze just in front of your hands.
3. Take deep, controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes, and quads are all engaged.
4. Complete 2-3 sets of 30-second holds to start.

               CREAT YOURSELF

5. Glute bridge

The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but it’ll make your booty look perkier, too.

1. Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
2. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
3. Pause 1–2 seconds at the top and return to the starting position.
4. Complete 10–12 reps for 3 sets.