1. Bridge pose exercises
Repeat: 10 times
Lie on your back with your knees bent, your feet flat on a floor hip-width apart, arms along your body. Tighten your abs, lift your hips so that your knees - hips - shoulders form a straight line. Hold for 10 seconds and then lower it.
2. Knee plank
Repeat: 1 time (hold the pose)
Kneel and knees, wrists under shoulders, knees under hips. Lower your forearms, elbows under your shoulders, tighten your muscles to keep your back straight.
Hold for 30 seconds (or as long as possible while still in shape). When used, switch to forearm plank - remove your knees from the floor, keeping your body in a straight line from head to toe.
3. touching your heels
Repeat: 10 times
Lie on your back with your knees bent, your feet flat on the floor hip-width apart, arms along your body. Tighten your abdomen, keep your chin slightly bent, and your lower back pressing against the floor.
Slide to the right, touch your right heel with your right hand, then switch to the left.
No need to touch your heels if it's difficult. If you want to increase the difficulty, bring your heels 2.5 cm off the floor throughout the exercise.
Note, listen to your body while exercising. You may feel muscle at work, but you should not feel pain. If necessary, reduce the difficulty to suit your physical strength, or increase the challenge by holding the pose for longer, adding more reps, or increasing the range of motion.
