Things You'll Need:
- Yoga or exercise mat
-
Step 1
Chair Pose: Stand with your feet hip-distance apart on your mat. Sit back on your heels in a squat position (as if you are sitting back into a chair). Extend the arms out from the shoulders.. Keep your gluteal muscles contracted and your stomach (abdominal muscles) tight. Hold the pose for at least 10 seconds. Repeat 5 times.
-
Step 2
Cat Pose: Come to all fours on your mat with your knees under the hips and arms beneath the shoulders.Keep your back straight and head facing forward. Arch your back like a cat (pulling your navel towards your spine). Make sure to contract both the gluteal and abdominal muscles. Repeat 5 times.
-
Step 3
Plank Pose: Come to all fours on the mat and move into a push up position. Make sure your hands are slightly closer than shoulder width. Engage your abdominal muscles, gluteall muscles, upper body and shoulder, and make sure your trunk doesn't sag towards the mat. Hold the pose for at least 10 seconds. Come to all fours again, resting knees on the mat. Repeat 5 times.
