• Deanne Panday


10 Exercises to include in your daily routine in 2019

Kettlebell swings

The Kettlebell swing primarily targets the glutes and lower back via the all-important hip hinge pattern. It also engages your core. Mastery of this movement pattern is what allows you to utilize the full power of your glutes during explosive movements like jumping.

How to perform Kettlebell swings

  • Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart.

  • Bending slightly at the knees but hingeing mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum.

  • Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the move.

Bird dogs

This exercise might not look difficult at all at first glance, but it is really effective and can be done anywhere. The move engages your glutes all the way to your upper back—essential muscles that provide power and stability.

How to Perform Bird Dogs

  • Assume an all-fours position with your back flat and core tight.

  • Without arching your lower back, slowly raise your right arm and left leg.

  • Hold for 5 to 10 seconds.Slowly lower and repeat with your opposite arm and leg.

Turkish Get-ups

The Turkish Get-Up is a monster of a movement. By simply standing up from a lying supine position with a dumbbell in your hand, you challenge your body in some very unique ways. It delivers glute stability, shoulder mobility, hip mobility, torso rotation, core strength, balance and muscular endurance at the same time.

How to perform Turkish get ups

  • Lift the hips and sweep your straight leg back, gently placing the knee in line with the hand that’s on the ground.

  • Eyes should still be on the kettlebell. Lift hand off the floor and straighten torso to come to a kneeling lunge position with both legs bent at 90 degree angles. Push through front heel to come to standing.

Side plank clamshells

Take your side planks one step further this year with side plank clamshells!The core and pelvis works simultaneously while doing this exercise. Adding a Thera-Band increases the resistance throughout the entire motion.

How to Perform Side Plank Band Clamshells

  • Get into a Side Plank position with your forearm and torso.Wrap a Thera-Band around both legs just above the knees.

  • Lie down on your side with your knees together, bent at 45 degrees.Keeping your feet together and your torso internally rotated, lift one knee up and away from the other in a slow and controlled motion.

  • Perform 10-20 repetitions and repeat on the other side.If you do not have a band, you can still get benefit without using one.If you're not feeling this along the bottom of your glute and into your hip, adjust your form.

Lateral band walks

Lateral Band Walks can be another weapon in your quest for better glute function. It amounts to a great use of Thera bands. Include Lateral band walks in your daily routine to get stronger glute and Pelvic muscles.

How to Perform Lateral Band Walks

  • Assume wider-than-hip-width stance with light resistance band around feet; hold band excess with hands in front.

  • Keeping hips low, step right with right foot.Step right with left foot so feet are at same width as starting position.Cover 10-20 yards.Perform to left.

Bear Crawls

As mentioned earlier, animal inspired workouts are not only effective but also in trend this year. Bear crawls are considered as a valuable training tool for a total body fitness. It conditions the upper body as well as the lower body, at the same time.

How to Perform Bear Crawls

  • Get into a push-up position.Tuck your knees up under you so they are directly under your hips.Keeping your back flat, slowly crawl forward one step at a time.

  • The movement should be slow and methodical.Try to maintain a flat back as if there were a glass of water on your back and you can't spill it.

  • Keep this position and go for distance or time.

Split squats

Want to spice up your lower body workouts? Take your daily squats to a new level with split squats. It’s a great exercise to increase your single leg strength and improve your balance.

How to Perform Bulgarian Split Squats

Assume staggered stance holding dumbbells or kettlebells at sides.Your back foot should be on a bench, box or platform a little lower than knee height.Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes.Extend hip and knee to drive up to start position; repeat for specified reps.Perform set with opposite leg.


Sprinting helps you define and tone your entire body. It’s great for torturing those fat layers at the same time.

Leg curls

Leg curls are vital to maintain the balance between the front and back of your legs. The key is to control down motion for resistance training.

How to perform leg curls

  • Start by adjusting the machine so your thighs and torso sit comfortably on the pads when you’re lying face down.

  • The lever on the back of the machine should sit just below your calf muscles when your legs are straight. Grasp the handles on the front of the machine.

  • Curl your lower legs up as far as possible without lifting your thighs off the pad. Hold for a second at the top of the movement, then lower slowly back to the start.

10. Plank With Knee Tap

If you've already mastered the plank, continue to challenge your core strength with this plank variation. Do this move before your workout to activate your core.

How to perform Plank with knee tap

  • Start resting on all fours.With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.Contract your abs to keep yourself up and prevent your bottom from sticking up.

  • Remember to keep your belly button pulled in.With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.With control, slowly tap your left knee to the ground without moving your hips.

  • Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg.

These exercises are our 2019 must dos for that extra calorie burn. Add these exercises in your workout routine and let us know the results. And remember, Balance is key!

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