Bridge posture
Bridge pose exercises help strengthen the glutes, hind thigh muscles and the entire posterior muscle chain, while improving pelvic stability. When the glutes are stronger, the lower back is better supported, contributing to improving posture and making daily movements more flexible and effective.
Lie on your back on the mat, feet on the floor, hip-width apart, arms extended along the body, palms down.
Squeeze your abs and gently press your lower back down onto the mat. Use heel force to slowly lift your hips up, lift your spine off the mat. Lift your body until your body forms a straight line from your shoulders to your knees.
Hold in the highest position, tighten your buttocks. Slowly lower your hips back to the starting position.
Touching toes
This is a simple but effective exercise in activating deep core muscle groups, helping to enhance the stability of the body.
Lie on your back, lift your legs up, bend your knees about 90 degrees. Place your hands along your body to keep balance. Contract your abdominal muscles and hold your lower back close to the carpet.
Slowly lower your left foot until your toes lightly touch the carpet surface. Return your foot to its original position. Change legs and perform alternately.
Plank
Plank is an exercise that helps strengthen abdominal, back and shoulder muscles, while improving balance and overall stability.
Place both hands on the floor, right under your shoulders. Extend both legs straight to the back, 2 legs as wide as your hips. Tighten your abdominal muscles, tighten your buttocks and hold your body straight from head to heel.
Hold the posture for the time appropriate to your physical strength, and at the same time, maintain a steady breathing rhythm.
