Boat pose
The boat pose directly affects the abdominal muscles, while helping to keep the upper body straight, the spine strong and the legs raised, creating a full-body balance.
Start by sitting on the ground with your knees bent and your feet flat. Place your hands behind your thighs to maintain balance.
Lean back slightly while maintaining a straight position. Lift your legs off the ground so that your body forms a V shape.
Stretch your arms out in front of you. Do 3 sets of holding for 30 seconds. Do 3 sets of 10 reps.
Side plank pose
Side plank movements not only challenge balance but also affect the Perictory muscles, helping the waist to be firm. This pose helps strengthen each side of the body while affecting each arm.
Start by lying on your side and place your elbows under your shoulders. The legs are stacked on top of each other.
Lift your hips off the floor so that your body forms a straight line from head to toe. Do 3 sets of 20-30 seconds on each side.
Chair pose
The chair pose affects your entire body, while strengthening your abs. This pose also increases your heart rate, helping you burn more calories.
Stand up straight, feet hip-width apart, arms relaxed at both sides. Inhale as you raise both your arms up.
Exhale as you bend your knees and push your hips back as if you were sitting in a chair. Do 3 sets of poses for 30 - 45 seconds.
