Do first three exercises 3 x for 1:00 minute each for 3 sets
How to do it
1. Backward Extension/ Glute-Lumbar Stabilizers
- Begin in the prone position
- Arms behind your back
- Raise your legs off the ground by pushing through your heels
- Simultaneously, raise your upper body off the ground
- Hold for 5 sec
2. Opposite arm opposite leg exercise ( Bird Dog)
- Start on the floor with your hands completely straight and under your shoulders.
- Knees should be bent to 90 degrees, placing them directly beneath your hips
- Tighten your core and extend one arm forward so that your shoulder is next to your ear. At the same time, straighten your opposite leg completely behind you, bringing it to hip height. Return to the starting position and repeat with your opposite arm and leg.
- Don’t allow your hips to shift side to side during the exercise.
- Focus on maintaining a neutral spine throughout the exercise.
- As you extend your leg back make sure you squeeze your glutes for added stability.
3. Half-fold
- Start on your back
- Feet on the ground knees bent to 45 degrees
- Arms straight up in front of your chest
- Tighten your glutes and get rid of the space between your lower back and the ground
- Begin by moving your chin to your chest
- One vertebrae at a time raise your upper body off the ground
- Stop when your hands are over the top of your knees
- Hold for 5 sec.
- Reverse the movement coming back slowly ending with your chin faces up
30 second rest
4. Blast Off Push-ups ( Do next three exercise for 30 seconds for each exercise for 3 sets )
How to do it
- Start in a crouch position with your hands and feet on the ground
- Feet more than shoulder width apart
- With both feet on the ground, propel yourself forward into a push-up position
- Do one push-up
- Return back to the Push-ups position
- Repeat movement
5. Mountain Climbers
- Start in a rigid push-up position
- One leg at a time
- Maintain a tight core throughout the movement
- Drive your leg towards your chest and return it to the starting position
6. Squat ( Hands in the air)
- Start standing with your feet a little more than shoulder-width apart
- flat back and your feet slightly pointed out
- Raise your hands above your head
- Keep your upper back muscles engaged throughout the movement
- Lower yourself down, leading with your glutes
- Force your knees out while you’re lowering yourself down to a comfortable height
- Push up through your heels when coming back up
30 second rest
7. Downward Dog (Exercise 7-9, 20 seconds for each exercise for 3 sets )
How to do it
- From your hands and your knees
- Raise your knees off the ground
- With your arms on the ground
- Form a triangle with your body (pike position)
- Try to push your hips back
- Try to have your whole foot on the ground
- Hold the position for 20-30 sec.
8. Backward Lean in Kneeling Position
- Begin in the kneeling position
- Quadricep muscles should be facing straight up and down
- Should be able to draw a straight line from the top of your forehead to your knees
- Tighten your glutes
- Keep a rigid body throughout the movement
- Slowly recline your body backward
- Go as far as you can without breaking your rigidity
- Slowly return to the start position
9. Superman hold
- Start lying in the prone position
- Raise your legs and your arms of the ground simultaneously
- Push through your hands and your fingers
- Hold for 30 sec