How to perform? Stand in front of your raised platform or bench, squat or bend down and place both hands on either side of it with fingers pointing forwards. Hands should be shoulder-width apart. After maintaining correct hands position, step body back into a plank position. Your body should be in a straight line, head aligned with your spine, make sure that your lower back isn’t bent. Start movement by bending your arms to help you slowly lower chest toward the raised platform you are using to perform this. Pause and hold. Now, straighten your arms and slowly come back to starting position. Repeat.

Good for? building upper body strength, anterior deltoids, pectoralis major, triceps and lower chest muscles.

Kneeling stretch

How to perform? start by kneeling on one foot and the other knee. If needed, hold on to something to keep your balance correct. Push your hips forward. Start movement of this stretch by pushing hips forward. If needed, place a towel or mat under your kneeling “knee” for comfort. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.

Good for? improving posture, aligning knees and giving strength to legs.

Side lying leg lifts

How to perform? Lie down on your right side on a mat or the floor. Your body should be in a straight line with your legs extended and feet stacked on top of each other. Place your arm straight on the floor under your head or bend your elbow and cradle your head for support. Place your left hand out front for extra support or let it rest on your leg or hip. As you exhale, gently raise your left leg off the lower leg. Stop raising your leg when you feel the muscles flex in your lower back. Inhale and lower the leg back down to meet the right leg. Stack your feet again. Repeat 10-12 times, then switch to the other side.

Good for? build strength in outer thighs and hip muscles (gluteus maximus and gluteus minimus) 

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