Stand with your feet shoulder width apart. Lower your bottom towards the ground while keeping a straight back, making sure your core’s tight and knees don’t go over your toes. Push through your glutes and hamstrings to stand back up. Focus on doing slow and controlled movements.
Perform 4 sets of 10-30 reps (depending on your fitness level) with 30 seconds rest in between sets.
Sit on a mat, bend your knees and engage your core. While leaving your bottom on the ground, lift your upper body off the ground and turn your shoulders from side to side, squeezing your core. Don’t bend your spine and keep your core strong throughout the exercise.
Perform 4 sets of 15-30 reps (depending on your fitness level), with 30 seconds rest in between sets. (One rep is complete when you have rotated to both sides). To make the exercise more difficult, lift your feet off the ground or hold a medicine ball or dumbbell with both hands.
Start with your feet shoulder width apart. Tighten your core and lunge forward (as if you are on train tracks) so you keep your feet parallel and return to the start position and repeat on the other leg. Keep your back straight, core tight and ensure your knees don’t go over your toes.
Perform 4 sets of 10-30 reps (depending on your fitness level).
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