Locust Pose
- Lie facedown on the mat with legs extended straight and arms down at your sides, palms down.
- Contract your glutes and lower back muscles as you lift head, chest, arms, and legs off the mat and rotate arms so thumbs point towards the ceiling.
- Hold the pose for 30 seconds, and then relax back to the floor for 5 seconds.
Repeat set 10 times.
Stability Ball Reverse Leg Raise
- Lie facedown on a stability ball with your hips on the ball, hands on the floor with shoulders over wrists, and legs extended out straight, toes resting on the floor.
- Keep your legs as straight as possible, engage glutes and lower back to lift legs until they are in line with your torso.
- Lower your back down to the starting position.
Repeat set 15 times.
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Glute Bridge Single-Leg Progression
Low back pain might be caused by being under stress shortened hip flexors and a psoas muscle. And workout like the single-leg bridge is excellent for building glute strength and extending the hip flexors.
How to do it:
- Lie on your back with your hands at your sides, knees bent, and feet flat on flooring hip-width apart.
- Lift your right leg and get the back of your thigh with both hands. Gently pull your right knee towards your chest and move your left foot towards the center of your body (by just a step or more). This position is starting one.
- Squeeze your glutes and abs and push through your left heel to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a 2nd.
- Slowly lower your hips to go back to the starting position.
- Do all your associates on one side, and then repeat on the other side.
Reverse Lunge
Reverse lunges are fantastic, particularly if forward lunges hurt your knees.
How to do it:
- Start standing with your feet shoulder-width apart. Put your hands on your hips or behind your head.
- Make a step back (about 2 feet) with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
- Bend both your knees to make 2 90-degree angles with your legs.
- In this positioning, your shoulders must be directly above your hips, and your chest must be upright. Your ideal shin must be perpendicular to the rug, and your right knee must be above your right ankle. Your butt and core must be engaged.
Forward Lunge
Lunges are a simple exercise that constructs great strength and engages your stomach muscles in a stable, neutral position.
How to do it:
- Start standing with your feet shoulder-width apart. Put your hands on your hips or behind your head.
- Advance (about 2 feet) with your right foot, and plant it firmly on the ground.
- Bend both your knees to make 2 90-degree angles with your legs.
- In this position, your shoulders should be directly above your hips, and your chest must be upright. Your right shin must be perpendicular to the flooring and your right knee ought to be above your right ankle. Your butt and core should be engaged.
- Press through your best foot to return to standing.
