20 minute low impact at home workout

Hip Raises:

1. Begin by lying on your back with your knees bent and feet flat on the ground, shoulder-width apart.
2. Press through your heels to lift your hips toward the ceiling.
3. Squeeze your glutes at the top of the movement, ensuring your shoulders remain on the ground and your body forms a straight line from your knees to your shoulders.
4. Lower back down to the starting position and repeat.

Knee Pulses:

1. From the top of your hip raise, hold the position and pulse your knees in toward your chest without lowering your hips.
2. Focus on squeezing your glutes as you pulse, maintaining tension throughout your lower body.

Glute Bridge Hold:

1. After completing the knee pulses, hold your hips elevated for 15 seconds.
2. Keep your core tight and avoid letting your hips sag. 

15 reps for each variation – FULL PLANK

Plank Hold:

1. Start in a plank position with your hands directly beneath your shoulders, your feet together, and your body in a straight line from head to heels.
2. Engage your core, squeezing your glutes and thighs to maintain stability. Focus on your breath and hold this position for 15 seconds, ensuring your body remains aligned.

Leg Walkouts:

1. From your plank position, walk your feet towards your hands while maintaining the plank form.
2. Walk back out to the starting position, ensuring you keep your hips from dropping. 

Knee Drives:

1. While in the plank position, drive one knee toward your chest, alternating legs.
2. Focus on keeping your hips stable and avoiding any rocking motion as you bring your knees forward.

15 reps for each variation – SQUATS

Basic Squats:

1. Stand with your feet shoulder-width apart, with your toes slightly turned out.
2. Keeping your chest up and core engaged, lower your body by bending at the knees and pushing your hips back as if sitting in a chair.
3. Go as low as you can while maintaining proper form, then push through your heels to return to standing. Focus on keeping your knees aligned with your toes to prevent injury.

Walking Side Squats:

1. From a standing position, step to the right and lower into a squat, keeping your weight in your heels.
2. Step back to the centre to return to standing, then repeat on the left side.

 Squat Hold:

1. After completing the walking side squats, hold the squat position for 15 seconds.
2. Ensure your knees do not extend past your toes, and keep your chest lifted.

Using a band here enhances your control during the squat and promotes better muscle activation in your back, core, glutes, and abductors.