1. Incline Push-Up
Place a chair horizontally in front of you. Place both hands on the chair slightly further than shoulder-width apart with feet together on the floor behind you, resting on the balls of your feet. This is your starting position. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the chair until your arms form two 90-degree angles. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for 10 repetitions.
Plant both feet on the floor shoulder-width apart. This is your starting position. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90- degree angle to your hips. Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for 10 repetitions.
3. Bent-Leg Raise
Start by lying on your back on a yoga mat with your hands beneath your coccyx. Engage your abdominal muscles by drawing your belly button in towards your spine and elevate your legs off the mat slightly. This is your starting position. Inhale. Bend your knees and using your abdominals, draw them in towards your chest, ensuring that your feet stay together. Exhale. Slowly extend your legs to return to the starting position. Repeat for 12 repetitions.
4. Static Lunge
Plant both feet on the floor in a split stance with your left leg forward and your right leg back, ensuring that your feet are shoulder-width apart. This is your starting position. Inhale. Bend both knees to approximately 90 degrees. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor. Exhale. Extend both knees to return to the starting position. Complete 10 repetitions on the same side, before completing the remaining 10 repetitions on the other side.
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