Start in a plank position, keeping your body in a straight line from head to heels. Maintain for 30 seconds or until your hips start to contract. If you are just starting out, you can adjust by applying plank on your knees until you are strong enough to hold the correct position for at least 30 seconds.
You can add a On-Site Running move in a Plank position to increase cardiovascular strength. When doing this, pull your pillow up your chest in a counting rhythm of 1 to 10, then repeat. The number of times counting can be adjusted up or down depending on your strength and fitness, as long as you keep the plank position.
Place one leg in front of your hands in an stretch position. Gently moving your body back and forth, this move will help open the wrist and ankle joints, while also stretching the hamstrings, calves and liver weights of your feet, providing flexibility and effective stiffness reduction.
You can try a simple strength and balance test by standing up straight with your legs shoulder-width apart. Slowly lower yourself down and jump high, while at the same time, raise your arms to the sky. When landing, keep your body stable and stop for 20-30 seconds, focusing on balancing and controlling your breathing.
After jumping and returning to a plank position, rest with 3 deep, slow and controlled breaths. Continue to repeat the sequence.
Rest with 3 quality breaths and repeat the plank run, followed by the leg stretch and the force/balance pose on the opposite side. Spend 10 minutes a day doing these strength-strengthening, stretching, and balance-keeping movements.
