Front Lunge

How to do it:

Stand with your feet hip-width apart, hands on hips (shown).
Keeping your chest lifted and back straight, take a large step forward (about three feet) with the right foot so the knee is bent 90 degrees and the thigh is parallel to the floor.

Repetitions: Do eight lunges with the right leg; repeat with the left.
Bonus benefits: Aside from working your rear end and thighs, the front lunge challenges your balance and coordination and firms your core a bit.

前弓步

要点：双脚站立，臀部同宽，双手放在臀部（如图所示）。
让您的胸部和背部笔直抬起，右脚向前一大步（约三英尺），使膝盖弯曲90度，大腿与地面平行。

重复：左右腿各八次。

好处：收紧臀部和大腿，挑战你的平衡和协调力。

One-Legged Squat

How to do it:

Stand with your feet hip-width apart, knees slightly bent, and shoulders unhunched. Hold the back of a chair or the arm of a couch for balance.
Bend your left knee 90 degrees (shown).
Keep your left foot raised behind you throughout the exercise. Make sure your right knee remains directly over the right foot. Squat.
Repetitions: Do eight reps on each side.

Bonus benefit: improve your balance.

单腿下蹲

要点：双脚站立，臀部同宽，膝盖微微弯曲肩膀下沉。握住椅背上或沙发扶手，保持平衡。
左膝弯曲90度。
向后抬起左脚。确保右腿膝盖和右脚在一条直线上。下蹲。
重复：每边做八个代表。

好处：提高你的平衡力。
 
Hip Extension

How to do it:

Start on your hands and knees, with your shoulders directly over your hands and your hips over your knees (shown).
Tighten your abdominals and keep them engaged throughout the set.
Lift your left leg into the air until the sole of your shoe is facing the ceiling and your thigh is parallel to the floor.
Slowly lower the knee until it’s hovering just above the floor.
Repetitions: Do eight reps on each side.

Bonus benefits: This move also tightens the abdominals and strengthens the muscles in the lower back.

臀部伸展

如何做到这一点：

双手和膝盖着地，肩部与双手垂直，臀部与膝盖垂直(如图所示）。
整个练习中要收紧腹部。
抬起左腿，直到鞋底面临天花板，保证大腿与地面平行。
慢慢地降低膝盖，回到原位置。
重复：左右腿各重复8次。

好处：收紧腹肌，加强腰腹力量。