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Learn these moves and you’ll never need to pay for a gym membership again.

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3. Glute Bridge

Photos by Lauren Zaser for BuzzFeed / Design by Chris Ritter for BuzzFeed

Do
Lie on your back.
Place your feet flat on the floor, hip-width apart, toes pointing forward, with your knees bent.
Contract your abs.
Push through your heels to lift your hips off the floor.

Don’t
Stop contracting your abs.
Push your hips so high that the neutral position of your hips and back becomes compromised.

 

 

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4. Spider Lunge

Photos by Lauren Zaser for BuzzFeed. Design by Chris Ritter for BuzzFeed.

Do
Start in the top of a pushup position.
Bring your right foot to the outside of your right hand.
Land with a flat foot.
Bring your foot back to the starting position.
Repeat on other side.
Maintain a strong plank position throughout.

Don’t
Allow your shoulders to move away from directly over your hands.
Allow your hips to sag.

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