1. Seated Cat-Cow Stretch (1 min) Sit tall on your chair. Inhale, arch your back, and lift your chest. Exhale, round your spine and tuck your chin. 🔁 Repeat for 60 seconds to loosen your spine.   2. Wall Angels (1–2 mins) Stand against a wall, arms in “goalpost” position. Slide your arms up and down slowly. 🎯 Strengthens upper back muscles and opens up the chest.   3. Glute Bridge (2–3 sets of 10 reps) Lie on your back with knees bent. Push your hips upward, squeeze your glutes. 🍑 Activates glutes weakened by long hours of sitting.   4. Hip Flexor Stretch (1 min per leg) Kneel with one leg forward (like a lunge). Push your hips gently forward. 🧘 Relieves tight hip flexors from sitting.   5. Doorway Chest Stretch (30s per side) Place your arm on a doorframe and lean forward. 💨 Opens the chest and reverses that hunched posture.   6. Standing Back Extensions (30–60 seconds) Stand up, place your hands on your lower back, and gently arch backward. 💥 A great midday “reset” if you’ve been sitting for hours.   ⏰ Sample 10-Minute Daily Routine (At Home or Office) Time Activity 0:00–1:00 Seated Cat-Cow 1:00–2:00 Wall Angels 2:00–5:00 Glute Bridges 5:00–7:00 Hip Flexor Stretch 7:00–9:00 Chest Stretch 9:00–10:00 Back Extensions  

Staying fit in Singapore doesn’t have to come with a hefty price tag. Whether you’re a student, working adult, or simply trying to save money, there are plenty of fitness classes under $10 that help you stay in shape without burning a hole in your wallet. Here’s a curated list of affordable options you can start with today!   🟢 1. ActiveSG Fitness Programmes 💰 Price: $2.50 – $10 per session📍 Locations: Various sports centres islandwideTypes of Classes: Zumba, HIIT, K-Kardio, Yoga, Aqua AerobicsWhy it’s great:ActiveSG is a government initiative offering subsidised fitness classes at community sports centres. Most classes are beginner-friendly and run by certified instructors.   🟢 2. Community Centres (CC) Group Classes 💰 Price: $5 – $10 per session (or lower with packages)📍 Locations: All around Singapore (People’s Association CCs)Types of Classes: Aerobics, KpopX Fitness, DanceFit, PilatesWhy it’s great:CCs are underrated gems when it comes to low-cost fitness. Classes are held weekly, and you’ll find a strong sense of community with regular participants.   🟢 3. Free or $5 Trial Classes on ClassPass 💰 Price: First classes as low as $5 or free📍 Locations: Islandwide gyms & studios (e.g., Core Collective, Box Office, etc.)Types of Classes: Spin, Muay Thai, Reformer Pilates, BoxingWhy it’s great:Sign up for ClassPass with a new account and try various studios with credits. Look out for $5 intro classes or free trial weeks.   🟢 4. NParks’ Free Weekend Workouts 💰 Price: FREE📍 Locations: Parks like Bishan-AMK, East Coast, and Jurong Lake GardensTypes of Classes: Group walks, Yoga, Tai Chi, Cardio DrummingWhy it’s great:Led by volunteers and trainers in the community, these are open to the public and perfect for morning outdoor fitness with nature.   🟢 5. Decathlon Sports Classes 💰 Price: Free – $10 per class📍 Locations: Decathlon Experience Stores (e.g., Kallang, Joo Koon)Types of Classes: Bootcamp, Resistance Band Training, Stretch & ToneWhy it’s great:Decathlon offers workshops and classes for people of all fitness levels, often hosted inside the store or at nearby fields.

With more people shifting away from traditional gyms, outdoor workouts in Singapore have become a popular alternative. Whether it’s about saving money, avoiding crowds, or just enjoying fresh air, the island’s tropical landscape offers the perfect setting for fitness in nature. But while places like East Coast Park and Marina Barrage get all the hype, Singapore is also full of lesser-known gems that provide equally rewarding — if not better — workout environments. Let’s explore some of the best-kept secrets in Singapore’s outdoor fitness scene.   🏞️ 1. Telok Blangah Hill Park – Elevated Burn with a View Tucked between Mount Faber Park and Kent Ridge Park, Telok Blangah Hill is part of the Southern Ridges but often flies under the radar. Its forested terrain offers shaded paths, perfect for jogging or stair sprints. The Terrace Garden, perched at the top, is ideal for bodyweight training or yoga, with panoramic views of the city. 👉 Pro Tip: Use the Henderson Waves staircase for killer leg day sessions. Climbing the waves is no joke. Fitness Level: Moderate to AdvancedActivities: Stair climbing, yoga, HIIT, joggingFacilities: Open grass areas, rest shelters, stairsNearby MRT: Telok Blangah (Circle Line)   🌊 2. Punggol Waterway Park – Scenic & Peaceful Ideal for East and Northeast dwellers, Punggol Waterway Park offers a beautiful escape from the city grind. The wide cycling/jogging lanes stretch along the water, making it perfect for steady-state cardio or endurance runs. Don’t miss the outdoor fitness corner near the Sunrise Bridge — it has bars for pull-ups, dips, and more. Fitness Level: Beginner to IntermediateActivities: Jogging, cycling, calisthenics, group workoutsFacilities: Outdoor gym stations, benches, toiletsNearby MRT: Punggol   🧱 3. Toa Payoh Town Park – Old-School Gains This park has been around since the 1970s, but many don’t realize it houses one of the best hidden calisthenics areas in central Singapore. The tall trees provide all-day shade, making it ideal for mid-afternoon workouts. Plus, the peaceful pond and bridges make it a great cool-down zone. Fitness Level: Intermediate to AdvancedActivities: Pull-ups, dips, circuit training, stretchingFacilities: Monkey bars, sit-up benches, wide flat spacesNearby MRT: Toa Payoh   🥾 4. Clementi Woods Park – West Side’s Best-Kept Secret Most people head to West Coast Park, but Clementi Woods is the real hidden gem. It has multiple slopes and steps for incline workouts, flat areas for bootcamps, and minimal foot traffic — which means you get the place almost to yourself. Fitness Level: All levelsActivities: Stair training, trail runs, bodyweight trainingFacilities: Trails, shaded benches, natural inclinesNearby MRT: Kent Ridge / Clementi   🏖️ 5. Pasir Ris Park Fitness Trail – Eastside Energy This quiet beachfront park is home to an 8-station fitness trail with equipment for cardio, strength, and flexibility. You’ll find it near Carpark E. Whether you’re doing a light morning stretch or a serious workout, the sound of crashing waves gives a relaxing vibe. Fitness Level: Beginner to IntermediateActivities: Jogging, full-body circuit, stretchingFacilities: Pull-up bars, balance beams, sit-up benchesNearby MRT: Pasir Ris   🌳 6. Sengkang Riverside Park – Nature Meets Fitness Nestled behind Anchorvale Street, Sengkang Riverside Park is often ignored by those heading to nearby Compass One. But it’s packed with potential. There’s a quieter outdoor gym, open grass fields, and a long flight of steps that’s perfect for conditioning work. Fitness Level: Beginner to IntermediateActivities: Morning jogs, interval training, stair workoutsFacilities: Steps, fields, toilets, playgroundsNearby MRT: Farmway LRT / Sengkang MRT   🌇 7. Skyville @ Dawson Rooftop Garden – Urban Zen Spot This one’s a bit unorthodox — a rooftop fitness hack! Located on top of a public housing block, this open-air garden has walking loops and open space for bodyweight training. Plus, it comes with a skyline view of Queenstown. Fitness Level: All levelsActivities: Resistance band workouts, sunset yoga, walkingFacilities: Jogging loop, garden space, benchesNearby MRT: Queenstown   🧘‍♀️ Tips to Maximize Your Outdoor Workout Bring a towel + hydration – SG humidity is no joke. Check NEA for PSI/air quality if you’re sensitive to haze. Use a workout app (Nike Training Club, Fitify) for guided bodyweight routines. Wear insect repellent, especially around water areas after rain. Track your steps/calories with a smartwatch or app like Strava or Fitbit.    

Walking is one of the simplest yet most effective ways to stay fit, especially when you’re short on time or prefer a low-impact exercise. While traditional gym workouts are great, walking outdoors offers a refreshing change and can be just as effective for burning fat — plus, you get to enjoy Singapore’s beautiful parks and nature. If you’re looking for scenic trails in Singapore that double up as fat-burning exercises, we’ve got you covered!   Why Walking is Great for Fat Burning: Before we dive into the trails, let’s take a quick look at why walking is such a great exercise: Low-impact, high-results: It’s gentle on your joints while still providing a cardiovascular workout. Increases metabolism: Regular walking can boost your metabolism and help burn calories effectively. Accessible and free: No need for a gym membership or expensive equipment. Now, let’s explore some of the best walking trails in Singapore that not only offer beautiful views but also help you shed those extra pounds.   1. East Coast Park (ECP) Distance: 15 km (full park length) Why It’s Great for Fat Burning: East Coast Park offers a long, flat trail that stretches along the coastline, making it perfect for long walks. The sea breeze and calm atmosphere make it easy to walk at a comfortable pace while burning fat. For those looking to increase intensity, you can also add in intervals of brisk walking or jogging. Extra Tip: If you want to burn even more calories, try the Park Connector Network (PCN) trail that links several parks, or rent a bike to increase calorie burn.   2. MacRitchie Reservoir Park Distance: 10.5 km (Full Reservoir Loop) Why It’s Great for Fat Burning: MacRitchie Reservoir is one of the most scenic spots in Singapore. The Reservoir Loop is perfect for those who want to enjoy nature while getting a good workout. With some uphill climbs and uneven terrain, the trail increases your heart rate and engages more muscles compared to flat, paved paths. It’s great for a full-body workout that targets fat burning. Extra Tip: Don’t forget to explore the TreeTop Walk, a 250m suspension bridge that offers an aerial view of the rainforest.   3. Bukit Timah Nature Reserve Distance: 3.8 km (Summit Trail) Why It’s Great for Fat Burning: If you’re up for a more challenging walk, Bukit Timah Hill is the highest point in Singapore. The Summit Trail is a bit steeper and offers a good cardio challenge. The intensity of the climb burns more calories and helps target fat, especially around the thighs and glutes. Extra Tip: Bring water and wear proper walking shoes as the trail can get slippery.   4. Southern Ridges Distance: 10 km (Entire Trail) Why It’s Great for Fat Burning: The Southern Ridges is a beautiful trail that connects several parks along Singapore’s southern ridges. This walk has a combination of both flat and hilly terrains, along with stunning views from elevated walkways like the Henderson Waves bridge. The mixed terrains will keep your heart rate up, making it an excellent fat-burning workout. Extra Tip: Include the Canopy Walk for added incline and a unique experience.   5. Labrador Nature Reserve Distance: 2 km (Trail within the reserve) Why It’s Great for Fat Burning: Labrador Nature Reserve is a hidden gem that’s perfect for those looking for a shorter yet still effective walk. The trail takes you along the coast with gentle inclines, providing a relaxed walking experience with views of the sea. Though shorter, you can increase your walking speed to get a better workout and maximize calorie burn. Extra Tip: Pair your walk with a stop at the Labrador Park for some light stretching or yoga after your walk.   6. Dairy Farm Nature Park Distance: 3.2 km (Dairy Farm Loop) Why It’s Great for Fat Burning: Dairy Farm Nature Park offers a quieter, nature-filled escape from the city. The Dairy Farm Loop offers a more rugged trail with some inclines, which helps increase your heart rate and burn fat faster. Plus, the cool, shaded areas make it a comfortable walk on a hot day. Extra Tip: Try the Singapore Quarry Trail nearby if you want to add a bit more challenge with some elevation.   7. Chestnut Nature Park Distance: 2.4 km (Chestnut Trail) Why It’s Great for Fat Burning: Nestled along the Central Catchment Nature Reserve, Chestnut Nature Park offers a tranquil environment with a variety of terrains, including slopes and uneven paths. The variety of gradients engages more muscle groups and helps burn fat effectively. Extra Tip: If you’re looking for more of a challenge, try the Chestnut Trail Extension to increase the distance and intensity.   Takeaway Walking is a fantastic and easy way to stay fit, and Singapore is home to some of the most beautiful trails that double as fat-burning workouts. Whether you’re new to fitness or a seasoned walker, these trails provide the perfect opportunity to get outdoors, enjoy the scenery, and shed some calories in the process. Start exploring these walking trails today! The best part? They’re all free, and you can tailor your workout to your fitness level. Make sure to set a goal and track your progress to stay motivated. Have you tried any of these trails? Share your experiences in the comments below!

After a great workout, the next thing you need is a proper post-exercise meal to replenish your energy and support muscle recovery. Fortunately, Singapore is filled with healthy dining options that offer fresh, nutritious meals to help you refuel. Whether you’re craving something light and refreshing or hearty and satisfying, here are five of the best spots to grab a healthy bite after your workout.   1. The Soup Spoon Union Location: Various locations (e.g., Suntec City, Raffles City) Why It’s Great: The Soup Spoon Union serves up healthy, hearty soups made from fresh, quality ingredients. Their menu features a variety of low-calorie, high-protein soups that are perfect for muscle recovery. Pair your soup with their wholesome salads and whole-grain bread for a complete, nutritious meal. Popular Choices: Pumpkin Soup (rich in vitamins and fiber) Poke Bowls (packed with lean protein and healthy fats) Perfect For: Those looking for a quick, filling, and nutritious meal.   2. Grain Traders Location: 38 Martin Road, #01-02, Singapore 239059 Why It’s Great: Grain Traders offers build-your-own grain bowls, packed with a wide selection of fresh vegetables, lean proteins, and healthy grains like quinoa, brown rice, and barley. This customizable meal is great for anyone looking to load up on fiber and protein after a workout. Popular Choices: Asian Grilled Chicken Bowl Salmon & Quinoa Bowl (packed with Omega-3s and protein) Perfect For: Fitness enthusiasts who want a healthy, customizable post-workout meal.   3. The Daily Cut Location: Various locations (e.g., Raffles Place, Orchard) Why It’s Great: The Daily Cut specializes in nutrient-dense, clean-eating bowls made with fresh, wholesome ingredients. Their meals are high in protein, rich in fiber, and low in unhealthy fats—perfect for muscle repair and recovery after a tough workout. Popular Choices: Grilled Chicken & Veggie Bowl Keto Bowl (for those on a low-carb diet) Perfect For: Those on a high-protein or low-carb diet.   4. SaladStop! Location: Various locations (e.g., Orchard Road, Tanjong Pagar) Why It’s Great: SaladStop! is one of Singapore’s most popular salad chains. After a workout, they offer a variety of wholesome salads and wraps loaded with fresh greens, healthy fats, and lean proteins. You can also customize your meal, making it an ideal choice for a post-workout refuel. Popular Choices: The Supergrain Bowl (packed with quinoa, spinach, and grilled chicken) The Avocado & Salmon Wrap (great for protein and healthy fats) Perfect For: Those who love a light, refreshing meal after exercise.   5. Sarnies Location: 136 Telok Ayer Street, Singapore 068602 Why It’s Great: Sarnies offers delicious and healthy options for post-workout meals, with a menu filled with fresh salads, smoothie bowls, and wholesome sandwiches. Their ingredients are locally sourced, and they offer plenty of high-protein options to support muscle recovery. Popular Choices: Sarnies Salad (with grilled chicken, mixed greens, and a tangy dressing) Smoothie Bowls (rich in antioxidants and vitamins) Perfect For: Those who want a satisfying but healthy meal that isn’t too heavy.   Takeaway Eating the right food after a workout is crucial to recharging your body and supporting muscle growth. Fortunately, Singapore has plenty of healthy dining options that offer delicious, nutrient-packed meals to help you recover and feel your best. Whether you’re in the mood for a light salad or a hearty grain bowl, these top 5 spots are the perfect places to eat after a workout. So, next time you finish your workout, make sure to treat your body to a nourishing meal at one of these awesome spots!

You don’t need an expensive gym membership or fancy equipment to get fit. Whether you’re staying home to save time, save money, or just avoid the crowds, there are plenty of home workout plans that actually deliver results. Here’s how you can stay strong, burn calories, and feel great — all from the comfort of your home.   🔥 Why Home Workouts Work Time-efficient: No traveling to the gym. Just roll out of bed and start moving. Budget-friendly: Save on gym fees, transport, and overpriced smoothies. Flexible: You choose the time, the pace, and the vibe (hello, Spotify playlist).   💪 The Ultimate Home Workout Plan (Beginner to Intermediate) No equipment? No problem. Just your body weight and 15–30 minutes a day. ⭐ Weekday Routine Day 1 – Full Body Fat Burner (20 mins) Jumping Jacks – 1 min Bodyweight Squats – 3 sets of 15 Push-ups – 3 sets of 10 Plank – 30 sec hold (x2) Mountain Climbers – 1 min Day 2 – Core & Abs Bicycle Crunches – 3 sets of 20 Leg Raises – 3 sets of 10 Russian Twists – 3 sets of 20 Plank – 1 min hold Side Plank – 30 sec each side Day 3 – Active Rest (Stretch & Walk) Light stretching (10–15 mins) Optional: 30-minute brisk walk outdoors (e.g. around your HDB block or park) Day 4 – Lower Body Focus Squats – 4 sets of 20 Lunges – 3 sets of 10 (each leg) Glute Bridges – 3 sets of 15 Calf Raises – 2 sets of 25 Wall Sit – 1 min hold Day 5 – Upper Body Focus (No Equipment) Push-ups – 4 sets Incline Push-ups (use a chair) – 3 sets Arm Circles – 3 sets of 30 secs Tricep Dips (use a bench/chair) – 3 sets Plank to Push-up – 2 sets of 10 Weekend – Optional Go for a long walk, light jog, or dance to your favorite playlist Bonus: Try a YouTube HIIT session (search “20-minute home HIIT workout”)

Let’s face it — not everyone enjoys working out. Between work, stress, heat, and Netflix, finding the motivation to exercise can feel like a full-time job. But don’t worry — if you’re a self-declared “lazy” person living in Singapore, here’s the good news: You can still stay fit without a gym membership, fancy equipment, or torturing yourself with burpees.   🥤1. Start with Small Moves: NEAT is Your Best Friend NEAT stands for Non-Exercise Activity Thermogenesis — basically, the calories you burn just by living your life. In Singapore, here’s how you can sneak in fitness: Walk one MRT stop instead of riding. Take the stairs (2 floors only, no pressure). Window shop at VivoCity or Jewel Changi — they’re huge and air-conditioned. 💡 Pro Tip: Track your steps. Aim for 5,000/day first. Anything above is bonus!   🍽️2. Watch What You Eat — Without Going on a Diet You don’t need to starve or eat chicken breast daily. Just apply a few lazy hacks: Downsize your portion: Ask for less rice at the hawker centre. Pick drinks with less sugar: Kopi C kosong > bubble tea (most days). Eat slower: It gives your body time to tell your brain you’re full. 💡 Lazy rule: If you can’t pronounce the ingredient, maybe don’t eat it every day.   📺 3. Workout Without Realising It Exercise doesn’t have to feel like punishment. Here are 100% lazy-approved ways: Stretch while watching Netflix Dance in your room (one good TikTok session counts!) Do wall sits while brushing your teeth 💡 Try the “commercial challenge”: 1-minute plank or 10 squats every time a YouTube ad plays.   🛌 4. Sleep = Fitness Too Yes, rest is part of getting fit. Lack of sleep can mess with your hormones, cause cravings, and make you too tired to even pretend to exercise. Aim for 6–8 hours of quality sleep Avoid scrolling till 3AM (yes, TikTok can wait) Use an eye mask if you sleep with the lights on (and you shouldn’t) 💡 Singapore tip: Set your aircon to 25°C. Cooler temps = better sleep quality.   🏞️ 5. Make Singapore Work for You You don’t need to climb Bukit Timah Hill (unless you want to). Try these low-effort fitness hacks: Walk around Gardens by the Bay — gorgeous, shady, flat ground. Explore PCNs (Park Connector Networks) — many are stroller and bike-friendly. Use public fitness corners — they’re FREE, and sometimes even shaded. 💡 Lazy bonus: Walk a dog. Borrow one if needed — they’re natural personal trainers.   

Walking, a simple and free activity, holds immense power for improving your overall well-being. If you’re among the significant portion of adults who fall short of recommended exercise guidelines, walking offers an accessible and effective pathway to a more active lifestyle. The benefits of walking are well-documented. Research consistently links it to weight management, as it effectively burns calories over time. Furthermore, regular walking has been shown to significantly reduce the risk of cardiovascular disease, enhance cognitive function, and alleviate symptoms of anxiety. However, the commonly cited goal of 10,000 steps daily can feel overwhelming for many. Recent research published in the European Journal of Preventive Cardiology offers a more encouraging perspective, suggesting that substantial health benefits can be achieved with a considerably lower daily step count. This comprehensive meta-analysis, drawing data from seventeen long-term studies involving over 226,000 participants worldwide, explored the relationship between daily step count and all-cause mortality, among other factors. The study, which included a near-equal distribution of men and women with an average age of 64, yielded remarkable findings. The results revealed that walking just 3,867 steps daily significantly reduced the risk of death from any cause. Even more striking, a mere 2,337 steps per day was associated with a decreased risk of cardiovascular disease mortality. These benefits were observed across genders and geographic locations. Crucially, the study reinforced the notion that “more is better” when it comes to walking. Each additional 1,000 steps was linked to a 15% reduction in all-cause mortality, while an extra 500 steps per day correlated with a 7% decrease in cardiovascular disease mortality. Starting Your Walking Journey: It’s Never Too Late Regardless of your age or current fitness level, embarking on a walking program can yield significant health improvements. While the benefits were most pronounced for individuals under 60, walking remains beneficial at any age. Fitness experts recommend beginning with manageable 15-minute walking sessions at a moderate pace, three to five days per week. Gradually increase the duration and frequency, working towards 30-minute sessions five days a week. The beauty of walking lies in its simplicity. All you need is a good pair of walking shoes – no expensive equipment required. Maximizing Your Daily Step Count: Beyond Formal Walks While dedicated walking routines are ideal, every step you take throughout the day contributes to your overall step count. If time constraints pose a challenge, incorporate walking into your daily routine through non-exercise activity thermogenesis (NEAT). This encompasses all energy expenditure outside of eating, sleeping, and formal exercise, such as walking to work, gardening, and even typing. Simple strategies to boost your NEAT include: Taking the stairs instead of elevators. Parking further from entrances. Conducting walking meetings while on the phone. Catching up with friends and family during outdoor walks. Opting for in-person grocery shopping instead of delivery. By making small, consistent changes, you can significantly increase your daily step count and reap the numerous health benefits associated with walking.

Tired of that “dead butt” feeling? It’s time to wake up your glutes! We spend so much time sitting, our glutes can forget how to do their job, leading to issues like lower back pain and knee problems. But fear not! With the right exercises, you can revitalize your glutes and build a stronger, more lifted backside. Your glutes are comprised of three muscles, most notably the gluteus maximus, the largest muscle in your body. Neglecting these muscles can lead to “gluteal amnesia,” where they become underactive. Strengthening them offers metabolic, functional, and performance benefits, according to celebrity trainer Gunnar Peterson. Plus, as Harley Pasternak, another renowned trainer, points out, strong glutes can help prevent injuries. These 10 exercises, curated by fitness experts, can be done at home using just your bodyweight. Once you master the form, you can add dumbbells or kettlebells for an extra challenge. Remember to consult your doctor before starting any new workout routine. The Ultimate Glute Workout (Under 30 Minutes): Perform each exercise for 30 seconds, followed by a 15-second rest. Complete two rounds of each exercise before moving to the next. Take additional rest as needed. 1. Narrow Squat: How to: Stand with feet together. Squat down, pushing hips back, weight in heels. Squeeze glutes to stand. Expert Tip: Resistance bands above the knees add intensity. 2. Regular Squat: How to: Feet shoulder-width apart, toes forward. Squat down, hips back, weight in heels. Knees over ankles. Squeeze glutes to stand. Expert Tip: Focus on form before adding weight. 3. Slight Turnout Squat: How to: Feet wider than shoulder-width, toes slightly out. Squat down, hips back, weight in heels. Knees over ankles. Squeeze glutes to stand. Benefit: Targets lesser-used glute muscles. 4. Plie Squat: How to: Feet wide, toes at 45-degree angle. Lower down, pushing knees out. Squeeze glutes to stand. Benefit: Works inner thighs and glutes. 5. Non-Dominant Side Single-Leg Glute Bridge: How to: Lie on back, knees bent, feet flat. Lift hips into a bridge. Lift non-dominant leg straight up. Squeeze glutes, lower. Expert Tip: Start with the weaker side. 6. Dominant Side Single-Leg Glute Bridge: How to: Repeat exercise 5, lifting dominant leg. Tip: Focus on core engagement and breathing. 7. Narrow Double Leg Glute Bridge: How to: Lie on back, knees bent, feet together. Lift hips, pause, lower slowly. Benefit: Requires strength and coordination. 8. Wide Double Leg Glute Bridge: How to: Lie on back, knees bent, feet wider than shoulder-width. Push knees out. Lift hips, pause, lower slowly. Expert Tip: Add weight on hip bones for advanced challenge. 9. Alternating Front Lunges: How to: Step right foot forward, bend both knees to 90 degrees. Push off to stand. Repeat with left foot. Benefit: Works glutes and balance. 10. Alternating Side Lunges: How to: Step right foot wide, push hips back, sink into a squat. Push back to stand. Repeat with left foot. Benefit: Targets sides of glutes and inner thighs.