PRIMEFIT Workout of the Month: Month 3

These simple yet effective exercises can be performed at home, the office, or even on the go. The moves focus on improving strength, stability, and mobility while being gentle on the joints. 

1. Seated Marches (2 to 3 sets of 20-30 seconds) 

This move improves balance and coordination while offering a gentle cardio workout. 

Equipment: Chair 

How-to: Sit upright with good posture in a sturdy chair, feet flat on the ground. Slowly lift one knee off the ground, hold it briefly, then lower back to the starting position. Alternate legs in a marching motion while keeping your torso steady. 

2. Floor Bridge (2 to 3 sets of 10 reps) 

Floor bridges strengthen the glutes, hamstrings, and lower back while enhancing hip stability. Make sure to squeeze your glutes at the top of the movement for maximum activation! 

Equipment: Floor mat 

How-to: Lie on your back with knees bent and feet planted firmly on the ground. Press your heels into the floor, engage your glutes, and lift your hips until your body forms a straight line from shoulders to knees. Slowly lower back down. 

3. Side Plank (2 to 3 sets of 15-30 seconds per side) 

This moves builds core stability, targeting the obliques and improving overall balance. 

Equipment: Floor mat 

How-to: Start on your side with your elbow directly under your shoulder. Place your top foot in front of the bottom foot for stability. Lift your hips, keeping your body in a straight line. Ensure the top shoulder and hip are stacked over the bottom shoulder and hip. 

Tip: For a modified version, keep your bottom knee on the ground for support. 

4. Bird Dog (2 to 3 sets of 10 reps per side) 

Bird Dog enhances your core strength and stability while improving coordination. 

Equipment: Floor mat 

How-to: Begin in a tabletop position with shoulders over wrists and hips over knees. Extend your right arm forward and left leg back, keeping your back flat and core engaged. Hold briefly, then return to the starting position. Alternate sides. 

Tip: Move slowly and focus on keeping your body stable throughout.