With a resistance band looped around your lower thighs, come on the floor on your hands and knees. Ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
Inhale then exhale, and gently draw your ribs to your hips to engage your core. While keeping your knees bent, lift your right leg out to the side, ensuring that your hips and shoulders remain parallel to the floor. Inhale and lower your right leg to return to the starting position, but without resting your knee on the mat. Complete half of the 45 seconds on this side before repeating the remaining time on the left side.With a resistance band looped around your upper thighs, come on the floor on your hands and knees. Ensure that your knees are below your hips and your hands are below your shoulders. Secure the resistance band underneath your left knee. This is your starting position.
Inhale and exhale to extend your right leg behind you until it is in line with your spine, ensuring your foot remains pointed. This is called full-glute-kickback position. Inhale to lower your leg slightly and then elevate your leg back into full-glute-kickback position, ensuring that you initiate the movement from your hip.
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