Bridge posture
Strong buttocks help reduce pressure on the lower back and improve pelvic stability. While many people only focus on abdominal exercises, buttocks and hips also play an important role in supporting the middle body and maintaining the correct posture.
Lie on your back on the mat, bend your knees, place your feet on the floor and be hip-width apart. Place your hands along your body, palms down.
Use heel force to lift your hips up until the body forms a straight line from shoulder to knee. Tighten your buttocks and hold the position for a few seconds. Slowly lower your hips to the starting position.
Side plank
Side planks are effective exercises that help strengthen abdominal obliques and stable body muscle groups. These are important muscle groups that support posture, improve balance and make daily movements more flexible.
Lie on your side on the mat, supporting your elbows. Extend your legs straight, place your feet on top of each other. Lift your hips off the floor so that your body forms a straight line from head to toe. Hold the pose for the appropriate amount of time, then lower yourself and switch sides.
