1. Bird Dog
How to do it: Start on hands and knees. Squeeze glutes, draw stomach in, pull your shoulder blades down, and keep head in line with spine. Holding the position, lift the right arm and left leg so that each is extended straight. Bend your right arm and left leg, bringing right elbow to left knee. Hold for three seconds, then extend and repeat. Do 10 reps, then repeat on the opposite side.
How to do it: Start on hands and knees with hands directly below your shoulders and knees directly below your hips. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward.
3. Y Hold Into Handcuff Position
How to do it: Lie facedown on the ground with arms overhead in a Y position, thumbs up. Squeeze the muscles in your upper back to raise arms and chest off floor. Hold 10–15 seconds, then sweep arms down and behind low back (as if you were being handcuffed). Clasp one hand over the opposite wrist and squeeze shoulder blades together for 1 second. That’s 1 rep. Do 3–5 reps, alternating hand clasp.
4. Glute Bridge
How to do it: Start by lying on your back with knees bent and feet flat on the ground about shoulder-width apart near your butt. Push the heels down into the ground while raising the hips off the ground. At the top, squeeze glutes and keep the abdominals tight to prevent arching in the lower back. Make sure the shins are vertical, then lower your hips back down to their original position.
How to do it: Start by lying on your back with hips and knees bent at 90 degrees. Raise your arms to the ceiling. Brace your abs and flatten your lower back into the floor. Reach one hand behind your head while extending the opposite leg, letting it hover just above the floor. Reverse the motion and repeat on the opposite side. Do 10 reps on each side.
6. Quadruped Rotation
How to do it: Start on hands and knees with hands directly below your shoulders and knees directly below your hips, spine in a neutral position. Lightly place one hand on the upper back or back of the neck and begin to rotate as far as possible toward the hand on the floor. Reverse, rotating upwards as far as possible. Return to center.
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