Lying on your back, bend your knees and open your feet as wide as your hips. Relax the arms by your sides. Pull the naval in toward the spine as if you’re zipping into a tight pair of pants. Slowly roll the hips so that you lift your low back up off the ground, and then your middle and finally upper back. Press down through the feet, then lift the right foot off the ground as if you’re beginning to march. Repeat 10 times, alternating between the left and right legs.
Lie on your stomach and reach the arms forward and legs back. Open the legs as wide as the hips and the arms as wide as the shoulders. Pull the belly button in and away from the ground to engage the abs. Relax the shoulders as you reach the arms up off of the ground and squeeze the quads to lift the legs off the ground. Avoid putting too much pressure on the low back by ensuring that the abdominals stay contracted. Hold for a few seconds then rest. Repeat 10 times.
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