https://strongcurves.com https://cdn.strongcurves.com/admin/images/strong-curves-fitness-app-home-screen.jpg https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-trainer.jpg https://cdn.strongcurves.com/admin/images/strong-curves-app-recipe-browser.png https://cdn.strongcurves.com/admin/images/strong-curves-app-workout-programs.png https://cdn.strongcurves.com/admin/images/strong-curves-app-workout-planner.png https://cdn.strongcurves.com/admin/images/strong-curves-app-progress-tracker.png 2026-04-03T21:19:26.116Z daily 1 https://strongcurves.com/calculators 2026-04-03T21:19:26.116Z monthly 0.9 https://strongcurves.com/tdee-calculator 2026-04-03T21:19:26.116Z monthly 0.9 https://strongcurves.com/bmr-calculator 2026-04-03T21:19:26.116Z monthly 0.9 https://strongcurves.com/macro-calculator 2026-04-03T21:19:26.116Z monthly 0.9 https://strongcurves.com/calorie-deficit-calculator 2026-04-03T21:19:26.116Z monthly 0.9 https://strongcurves.com/body-fat-calculator 2026-04-03T21:19:26.116Z monthly 0.9 https://strongcurves.com/protein-calculator 2026-04-03T21:19:26.116Z monthly 0.9 https://strongcurves.com/pregnancy-calorie-calculator 2026-04-03T21:19:26.116Z monthly 0.8 https://strongcurves.com/strong-curves-challenge https://cdn.strongcurves.com/admin/images/strong-curves-fitness-app-home-screen.jpg 2026-04-03T21:19:26.116Z weekly 0.9 https://strongcurves.com/blog 2026-04-03T21:19:26.116Z daily 0.8 https://strongcurves.com/about https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-trainer.jpg 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/reviews 2026-04-03T21:19:26.116Z weekly 0.7 https://strongcurves.com/before-and-after 2026-04-03T21:19:26.116Z weekly 0.7 https://strongcurves.com/exercises 2026-04-03T21:19:26.116Z weekly 0.7 https://strongcurves.com/workouts 2026-04-03T21:19:26.116Z weekly 0.7 https://strongcurves.com/trainers https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-trainer.jpg 2026-04-03T21:19:26.116Z weekly 0.6 https://strongcurves.com/trainers/shelley-darlington https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-trainer.jpg https://cdn.strongcurves.com/admin/images/shelley-darlington-training-philosophy.png https://cdn.strongcurves.com/admin/images/shelley-darlington-workout-demonstration.png https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-community.png 2026-04-03T21:19:26.116Z monthly 0.5 https://strongcurves.com/faq 2026-04-03T21:19:26.116Z monthly 0.6 https://strongcurves.com/contact 2026-04-03T21:19:26.116Z yearly 0.5 https://strongcurves.com/submit-story 2026-04-03T21:19:26.116Z yearly 0.4 https://strongcurves.com/login 2026-04-03T21:19:26.116Z yearly 0.3 https://strongcurves.com/sign-up 2026-04-03T21:19:26.116Z yearly 0.4 https://strongcurves.com/sign-up/rejoin 2026-04-03T21:19:26.116Z monthly 0.4 https://strongcurves.com/privacy-policy 2026-04-03T21:19:26.116Z yearly 0.2 https://strongcurves.com/terms-of-use 2026-04-03T21:19:26.116Z yearly 0.2 https://strongcurves.com/refund-policy 2026-04-03T21:19:26.116Z yearly 0.2 https://strongcurves.com/blog/leg-muscles-anatomy 2026-04-01T22:19:05.482Z weekly 0.8 https://strongcurves.com/blog/thigh-workouts 2026-03-30T22:04:01.887Z weekly 0.8 https://strongcurves.com/blog/butt-workouts-with-weights 2026-03-29T22:19:00.009Z weekly 0.8 https://strongcurves.com/blog/side-glute-exercises 2026-03-28T22:03:58.193Z weekly 0.8 https://strongcurves.com/blog/glute-bridge-vs-hip-thrust 2026-03-27T22:18:55.726Z weekly 0.8 https://strongcurves.com/blog/30-day-squat-challenge 2026-03-27T06:21:27.312Z weekly 0.8 https://strongcurves.com/blog/hip-thrust-benefits 2026-03-27T06:06:26.838Z weekly 0.8 https://strongcurves.com/blog/butt-muscles 2026-03-27T06:06:26.838Z weekly 0.8 https://strongcurves.com/blog/deadlift-muscles-worked 2026-03-24T22:16:22.982Z weekly 0.8 https://strongcurves.com/blog/low-impact-cardio 2026-03-23T22:09:07.486Z weekly 0.8 https://strongcurves.com/exercises/alternating-leg-raises https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/mLuiPpwl_alternating-leg-raise.png Alternating Leg Raises - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/alternating-leg-raise.png A core exercise that targets the lower rectus and transverse abdominis muscles. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/ankle-taps Ankle Taps - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/ankle-taps.png A core exercise that targets the obliques and rectus abdominis by reaching side to side to tap each ankle. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/arnold-press https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/qenLiUGh_dumbbell-arnold-press.png Arnold Press - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/qenLiUGh_dumbbell-arnold-press.png A shoulder press variation that rotates the palms from facing you to facing forward during the press. This rotation engages all three deltoid heads, making it one of the most complete shoulder exercises. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/banded-glute-bridge Banded Glute Bridge - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/banded-glute-bridge.png A glute-focused exercise that adds resistance band tension to the standard glute bridge, increasing glute activation at the top of the movement. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/bear-hold Bear Hold - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bear-hold.png A core stability exercise that strengthens the deep abdominals, shoulders, and quads by holding a hovering tabletop position. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/bicep-curls 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/bicycle-crunches https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/yZqqVx9b_bicycle-crunch.png Bicycle Crunches - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bicycle-crunch.png A core exercise that targets the rectus abdominis, external obliques and transverse abdominis. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/bird-dog Bird Dog - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bird-dog.png A core stability exercise that strengthens the abs, lower back, and glutes by extending opposite arm and leg from a tabletop position. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/bulgarian-split-squat https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/images/VbZUbbeJx9_bodyweight-split-squat.png Bodyweight Bulgarian Split Squat - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bulgarian-split-squat.png A unilateral lower body exercise that targets the quads, glutes, and hamstrings by performing a split squat with the rear foot elevated on a bench. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/bodyweight-squat Bodyweight Squat - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/strong-curves-bodyweight-squat.png A fundamental lower body exercise that targets the quadriceps, glutes, and hamstrings using only your body weight. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/bodyweight-walking-lunges Bodyweight Walking Lunges - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bodyweight-walking-lunges.png A dynamic lower body exercise that targets the quads, glutes, and hamstrings by performing alternating forward lunges while moving across the floor. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/b-stance-hip-thrust B-Stance Hip Thrust - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/b-stance-hip-thrust.png A unilateral glute exercise that shifts most of the load to one leg by staggering the feet, with the working foot flat on the floor and the other foot resting on its heel for light support. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/clamshells Clamshells - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/clamshells.png A glute activation exercise performed lying on your side with knees bent, opening and closing the top knee like a clamshell to target the gluteus medius and hip external rotators. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/close-grip-push-ups https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/-TEljM4Y_elevated-close-grip-push-up.png Close Grip Push Ups - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/-TEljM4Y_elevated-close-grip-push-up.png A push up variation with hands placed close together, shifting emphasis from the chest to the triceps. This narrow hand placement increases tricep activation while still working the chest and shoulders. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/curtsy-lunge Curtsy Lunge - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/curtsy-lunge.png A lower body exercise that targets the glutes and inner thighs by stepping one leg diagonally behind the other into a lunge, similar to a curtsy motion. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dead-bug Dead Bug - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dead-bug.png A core stability exercise that strengthens the deep abdominals by extending opposite arm and leg from a supine position while keeping the lower back pressed into the floor. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-bicep-curl https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/XXorQD97UC_dumbbell-bicep-curl.png Dumbbell Bicep Curl - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/XXorQD97UC_dumbbell-bicep-curl.png An isolation exercise that targets the biceps. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-bulgarian-split-squat https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/strong-curves/exercises/images/originals/XbSlCDyQcA_dumbbell-split-squat.png Dumbbell Bulgarian Split Squat - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-bulgarian-split-squat.png A compound exercise that targets the quads, glutes and hamstrings. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-curtsy-lunge Dumbbell Curtsy Lunge - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-curtsy-lunge.png A lower body exercise that targets the glutes and inner thighs by stepping one leg diagonally behind the other into a lunge while holding dumbbells for added resistance. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-frog-pumps Dumbbell Frog Pumps - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-frog-pumps.png A glute activation exercise performed lying on your back with the soles of your feet together and knees flared out, holding a dumbbell on your hips while driving upward to isolate the glutes with added resistance. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-glute-bridge Dumbbell Glute Bridge - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-glute-bridge.png A glute-building exercise performed lying on your back with a dumbbell on your hips, driving upward to target the glutes with added resistance. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-hip-thrust Dumbbell Hip Thrust - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-hip-thrust.png A weighted variation of the hip thrust that uses a dumbbell placed across the hips to increase resistance, targeting the glutes and hamstrings while the upper back is supported on a bench. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-overhead-tricep-extension 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-reverse-lunge Dumbbell Reverse Lunge - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-reverse-lunge.png A weighted unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge while holding dumbbells. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-romanian-deadlift Dumbbell Romanian Deadlift - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/strong-curves-dumbbell-romanian-deadlift.png A hip-hinge exercise targeting the hamstrings and glutes using dumbbells. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-single-arm-row https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/2rjIk-Jo_dumbbell-single-arm-row.png Dumbbell Single Arm Row - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-single-arm-row.png A compound exercise that targets the back muscles. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-stiff-leg-deadlift Dumbbell Stiff Leg Deadlift - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/stiff-leg-deadlift.png A dumbbell variation of the stiff leg deadlift that targets the hamstrings and glutes with minimal knee bend. Holding dumbbells allows for a natural hand position and greater range of motion compared to a barbell. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-sumo-squat https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/EsLPNi9v_dumbbell-sumo-squat.png Dumbbell Sumo Squat - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-sumo-squat.png A compound exercise that targets the glutes, quads and hamstrings. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/fire-hydrants https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/images/2XlzYbR6zc_fire-hydrant.png Fire Hydrants - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/fire-hydrants.png Banded glute activation exercise that targets the gluteus maximus. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/flutter-kicks https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/KFFQiu4__flutter-kicks.png Flutter Kicks - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/flutter-kicks.png A core exercise that targets the lower rectus and transverse abdominis. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/frog-pumps Frog Pumps - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/frog-pumps.png A glute activation exercise performed lying on your back with the soles of your feet together and knees flared out, driving the hips upward to isolate the glutes. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/glute-bridge Glute Bridge - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/glute-bridge.png A lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/glute-bridge-abduction Glute Bridge Abduction - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/glute-bridge-abduction.png A glute activation exercise that combines a glute bridge with a banded or bodyweight knee abduction at the top, targeting both the gluteus maximus and gluteus medius. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/glute-kickbacks Glute Kickbacks - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/glute-kickbacks.png An isolation exercise performed on all fours that targets the glutes by extending one leg straight back and squeezing at the top of the movement. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/goblet-squat Goblet Squat - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/strong-curves-goblet-squat.png A squat variation where you hold a weight close to your chest, excellent for building lower body strength and improving squat form. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/hammer-curls https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/qMKVxoOt_dumbbell-hammer-curl.png Hammer Curls - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/qMKVxoOt_dumbbell-hammer-curl.png A bicep curl variation performed with a neutral grip (palms facing each other). This grip targets the brachioradialis and brachialis in addition to the biceps, helping build overall arm thickness. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/hip-thrust Hip Thrust - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bodyweight-hip-thrust.png A compound lower body exercise that targets the glutes by driving the hips upward from a seated position with the upper back supported on a bench. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/hollow-hold Hollow Hold - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/hollow-hold.png A core stability exercise that targets the deep abdominals and hip flexors by holding a curved, hollow body position on your back. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/incline-push-ups 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/kettlebell-romanian-deadlift Kettlebell Romanian Deadlift - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/kettlebell-romanian-deadlift.png A hip-hinge exercise using a kettlebell that targets the hamstrings, glutes, and lower back while improving posterior chain strength and flexibility. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/kettlebell-sumo-squat https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/ctzhhZ2d_kettlebell-sumo-squat.png Kettlebell Sumo Squat - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/kettlebell-sumo-squat.png A compound exercise that targets the glutes, quads and hamstrings. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/knee-push-ups https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/HX1Vo-bt_beginner-push-up.png Knee Push Ups - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/HX1Vo-bt_beginner-push-up.png A beginner-friendly push up variation performed from the knees instead of the toes. This reduces the load on the upper body while maintaining the same movement pattern, making it an excellent progression toward full push ups. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/knee-reaching-crunch https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/Pw1aB73G_knee-reaching-crunch.png Knee Reaching Crunch - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/knee-reaching-crunch.png A core exercise that targets the rectus abdominis. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/lateral-banded-walks Lateral Banded Walks - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/lateral-banded-walks.png A glute activation exercise that uses a resistance band around the legs to strengthen the hip abductors and glutes by stepping sideways in a controlled manner. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/lateral-raises https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/0U_H6x3zp8_dumbbell-side-raise.png Lateral Raises - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/lateral-raise.png An isolation exercise that targets the lateral deltoid muscles of the shoulders. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/leg-raises https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/DeEeDADP_leg-raise.png Leg Raises - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/leg-raise.png A core exercise that targets the lower abdominal muscles. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/mountain-climbers Mountain Climbers - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/mountain-climbers.png A dynamic core and cardio exercise that targets the abs, hip flexors, and shoulders by driving the knees toward the chest from a plank position. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/overhead-tricep-extension 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/plank https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/xExAqR3w_plank.png Plank - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/plank.png An isometric core exercise that targets the transverse abdominis. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/plank-toe-taps https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/uploads/SMT_vfV2RI_plank-toe-taps.png Plank Toe Taps - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/plank-toe-taps.png An advanced variation of the plank core exercise that targets the transverse abdominis. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/plank-to-pike Plank to Pike - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/plank-to-pike.png A dynamic core exercise that transitions from a plank into a pike position by driving the hips upward, targeting the abdominals, shoulders, and hip flexors. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/push-ups 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/reverse-crunch Reverse Crunch - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/reverse-crunch.png A core exercise that targets the lower abdominals by curling the hips off the floor toward the chest, keeping tension on the abs throughout the movement. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/reverse-hyperextension Reverse Hyperextension - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/reverse-hyperextension.png A posterior chain exercise that targets the glutes, hamstrings, and lower back by lifting the legs behind you while the upper body remains supported on a bench or platform. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/reverse-lunge Reverse Lunge - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/reverse-lunge.png A unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge position. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/scissor-kicks Scissor Kicks - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/scissor-kicks.png A core exercise performed lying on your back where you alternate crossing your legs over each other in a scissoring motion. Targets the lower abs and hip flexors while improving core stability. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/seated-dumbbell-shoulder-press https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/EVjy-H8c_dumbbell-seated-shoulder-press.png Seated Dumbbell Shoulder Press - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/seated-dumbbell-shoulder-press.png A compound exercise that targets the shoulders. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/shoulder-press Shoulder Press - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/shoulder-press.png A compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/side-lying-hip-abduction Side-Lying Hip Abduction - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/side-lying-hip-abduction.png A glute isolation exercise performed lying on your side, lifting the top leg upward to target the gluteus medius and hip abductors. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/side-plank https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/sH8-8vWZ_side-plank.png Side Plank - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/side-plank.png An isometric core exercise that targets the external obliques. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/side-plank-dips https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/uploads/UUVyu7cWIi_side-plank-dip.png Side Plank Dip - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/side-plank-dips.png A floor based core exercise that targets the transverse abdominis and obliques. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/single-arm-arnold-press 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/single-arm-overhead-tricep-extension 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/single-leg-glute-bridge Single Leg Glute Bridge - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/single-leg-glute-bridge.png A unilateral lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position using one leg, helping to correct muscle imbalances. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/single-leg-hip-thrust https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/Irb7QAZA_single-leg-hip-thrust.png Single Leg Hip Thrust - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/single-leg-hip-thrust.png A unilateral compound exercise that targets the glutes and hamstrings. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/stiff-leg-deadlift Stiff Leg Deadlift - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/stiff-leg-deadlift.png A hip-hinge movement that targets the hamstrings and glutes by lowering the weight with minimal knee bend. Unlike the Romanian deadlift, the legs remain almost fully straight throughout, placing greater emphasis on hamstring flexibility and strength. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/straight-leg-kickbacks Straight Leg Kickbacks - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/straight-leg-kickbacks.png A glute isolation exercise performed on all fours, extending one leg straight back and upward with the knee fully extended to target the glutes and hamstrings. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/sumo-squat Sumo Squat - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/sumo-squat.png A wide-stance squat variation that targets the inner thighs, glutes, and quads by using a wider foot placement with toes pointed outward. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/superman-pulse https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/strong-curves/exercises/images/originals/ibMtD8RYNI_superman-pulse.png Superman Pulse - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/superman-pulse.png Banded glute activation exercise that targets the gluteus maximus. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/toe-touches https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/97SVsSHJfX_toe-touch.png Toe Touches - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/toe-touch.png A core exercise that targets the rectus abdominis. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/tricep-kickbacks 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/v-crunch V Crunch - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/v-crunch.png A core exercise where you simultaneously lift your upper body and legs off the floor to form a V shape. Targets the rectus abdominis and hip flexors while challenging coordination and balance. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/exercises/walking-lunges Walking Lunges - Exercise Tutorial https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/walking-lunges.png A dynamic lower body exercise where you step forward into alternating lunges while moving across the floor. Targets the quads, glutes and hamstrings while also challenging balance and coordination. 2026-04-03T21:19:26.116Z monthly 0.7 https://strongcurves.com/workouts/ab-workouts-for-women 2026-04-03T21:19:26.116Z monthly 0.6 https://strongcurves.com/workouts/ab-workouts-for-women/core-strengthening-workout 2026-04-03T21:19:26.116Z monthly 0.6 https://strongcurves.com/workouts/ab-workouts-for-women/home-ab-workout-no-equipment 2026-04-03T21:19:26.116Z monthly 0.6 https://strongcurves.com/workouts/ab-workouts-for-women/ab-burner-workout 2026-04-03T21:19:26.116Z monthly 0.6