Skaters are a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes. However, an added benefit to this move is a strengthening of your medial glute- or the outer thigh. Not only is this a great area to tone, but it also improves knee strength. The cardio part of this exercise comes from the constant movement as you switch your feet back and forth.
How to do Ice Skater:
Step 1: Stand on one leg with your other leg bent at the knee.
Step 2: Jump sideways as far as you can and land on your opposite leg.
Step 3: As soon as you land jump back sideways to your starting foot.
Step 4: Continue back and forth for the desired number of repetitions.
4-Square Single Leg Hops
Remain on one leg with the other leg bent at 90 degrees before you and your hands on your hips. Make an imaginary square around you. Bounce on one leg to each of the four corners, jumping back to the center before continuing to the following corner. Switch legs throughout the work out!
Bike in Bridge
Begin lying on your back. Bend your knees and place your feet and hands level on the floor. Breathe out and lift your legs up and over your mid-section, moving the heaviness of your body onto your shoulders. Bolster yourself with your hands, while keeping your triceps established. Effortlessly utilize your legs to put on a show to ride a bicycle.
Ball Front Squats
Remain with feet more extended than shoulders and place hands on a practice ball. Roll the ball out as you curve your knees, bringing down the hips into a squat. Keep the abs in, the back straight and ensure you keep the knees behind the toes as you squat. Remain down as you roll the ball in, crushing the glutes (abstain from locking the knees).