Inverted rows
- First, lie under a sturdy table.
- Grip the table and pull your chest up and down.
- Do three sets of 8 - 12 reps each.
Superman pose
- First, lie face down on the floor and stretch your arms and legs.
- Lift your abs off the ground and bring them toward your spine.
- Use your back muscles along with your glutes to lift your arms and legs at the same time.
- Hold this position for 5 seconds and then return to the first step of this exercise.
- Do at least 3 times, 15 seconds each time.
Plank pose
- Start in a kneeling position with your elbows pointing down.
- Keeping your hips steady while tightening your core, push up with one arm and keep your elbow in place.
- Do the same with the other arm and then lower yourself down onto your elbow.
- Do 3 sets of 12 reps each.
Reverse snow angels pose
- First, lie face down on the mat, arms stretched straight above your head, fingertips facing the wall in front of you, thumbs pointing toward the ceiling.
- Squeeze your inner thighs while tightening your core and glutes.
- Slowly lift your head, shoulders and chest off the ground while keeping your chin slightly tucked and eyes focused on the floor.
- Bring both hands toward the hips from an overhead position, then rotate the shoulders and reach up toward the ceiling as the hands reach the hips.
- Raise your arms high above your head.
- Do 3 sets of 15 reps each.
Glute bridges pose
- First, lie on your back with your knees bent and shoulder-width apart, feet flat on the ground.
- Extend your palms up toward the ceiling, placing your arms straight at your sides.
- Lift your hips up, squeezing your glutes, until your torso forms a straight line from shoulders to knees.
- Tighten your glutes and hold for 5 seconds.
- Lower your hips to the floor without relaxing your glutes.
- Do 3 sets, each set about 15 times.
Reverse Plank
- Sit on the floor, stretch your legs out in front of you and place your palms on the floor.
- As you press your palms in, lift your hips and chest as high as possible.
- Look straight up at the ceiling, stretch your toes and keep your legs and arms straight.
- As you tighten your core, bring your belly button toward your spine and hold this position for 10 seconds.
- Lower your hips and chest to the floor.
- Do 3 times, 30 seconds each time.
