Keep your knees bent at about 90 degree and your
back tall. Slouching or leaning too far back will you hurt your back in a
long run. Try to keep your back at least 60 degree to the horizontal or
floor. Hold the position for 5 secs,10 secs, 20 secs, and 30 secs or more.
Bird-Dog position: Lift
your left leg up and keep it straight. Squeeze your
butt and abdominal muscles really tight. When you feel stable, lift your
right arms straight ahead as high as possible. Breath Normally! Hold the
position for 5 secs, 10 secs, 20secs, and 30 secs or more. (Make sure you
alternate both sides of the body).
Lay down on the side and keep your body very
straight first. One foot on top the other. Put weight on your bottom foot
and bottom arm and shoulder.
Then lift your body up into an inclined position. Be careful! Maintain a
neck neutral all time. Alignment is very vital (in this case, your neck
should be inclined as your entire body). Hold the plank position for 5
secs, 10 secs, 20 secs, and 30 secs or more. Make sure that you alternate
both sides of the body. Breath normally! *** If you are not strong
enough to do it from your feet, do it from your knees.***
Supine Side Roll:
Lay on your back and bend YOUR KNEES
AND YOUR HIP so that your quadriceps (upper leg) and
your abdominals are at 90 degree angle. Also, your calves (the back of
lower legs) and the back of your upper leg are at 90 degree angle.
Then,extend both arms to the sides WITH PAMLS FACING UP. As you roll to
the left, HOLD BOTH YOUR SHOULDERS (especially the right shoulder) very
FIRM TO THE GROUND. Hold the position for 5 secs, 10 secs, 20secs, and 30
secs or more.(Make sure you alternate both sides of the body). Please
1. Lean on top of the ball on an incline position.
2. Hands with light weight dummbbells. Keep elbows bent at about 90 degree
3. Chest off the ball to prevent slouching.
4. Feet at shoulder width. (Narrowing the feet will be more challenging
because of the increase of instability of the base).
5. Hold the position steady for 5, 10, 15, 20 secs or more.
6. Breath normally
1. Keep your body as straight as possible
2. Keep both arms on the ground for support
3. Hold the position for 5, 10, 15, 10secs
4. Breath and balance