7. a)Rolling Plank Exercise:
How to do it:
- Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
- You need to look forward so that your neck is aligned with your spine.
- Now lift the knees up so that you support your legs now on your toes.
- Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.
- Now move to and fro for the next half a minute to constitute a rolling plank exercise.
b)Rolling Plank Sideways:
How to do it:
- Lie on the floor in a sideways position.
- Support your weight on the right elbow and your right leg. Make sure that the right elbow is perpendicular to your right shoulder.
- Place the left leg above your right leg. Keep your knees straight and lift yourself in such a way that your hips are off the ground.
- Hold this position for about 30 seconds. Once you practice this position, you can hold to this position for 1 to 2 minutes.
- Do the same on the other side as well.
8. Lunge Twist:
How to do it:
- Move your left foot forward and bend your left knee. You will feel the hamstring stretch on your right leg.
- Now lift your hands parallel to the ground and make sure that they are in front of you.
- Take a big step forward with your left leg and sit down as if you are sitting on a chair. Your right leg should be positioned backwards and you must use your toes to support your right leg.
- Make sure that your upper body and the spine are in the upright position to perform perfect lunges.
- Now perform the same lunge exercise on the other leg.
- Repeat this for 15 times.
9. Side To Side Bending:
How to do it:
- Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.
- Now bend your body to your left side as much as possible until you feel a strain on your right side.
- Hold in this position for 15 seconds.
- Now come back to the same standing position.
- Now repeat the same on the right side. Now hold this position for about 15 seconds.
- Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.
