1. Glute Bridge
- Lie on the floor on your back with your feet flat on the ground and knees bent. Keep your arms by your side with your palms down.
- Drive your hips off the ground until your shoulders, hips and knees form a straight line. Brace your core and squeeze your glutes together.
- Hold this bridged position for a couple seconds and gradually bring the hips back down to the ground and repeat.
- Keep your upper body straight, draw your shoulders back and keep your chin up and keep your core tight.
- Step one leg forward, lowering your hips until both knees are at a 90degree angle. Ensure your knee is directly above your ankle and not too far over your toes. Make sure it’s a slow and controlled motion so you don’t smash your other knee on the floor.
- Keep your weight in the heels and push back up to starting position.
3. Squats (on chair/couch):
- Stand with your feet at shoulder width apart. Lightly place your hands on the back of your head. Maintain a straight posture by keeping your head and chest up throughout the entire movement.
- As you bend your knees and hips, push your knees out toward your toes and lower your hips toward the chair. Lightly tap your glutes on the seat and push back up to starting position. Try to avoid collapsing onto the couch, rather slowly control the movement, transitioning as smoothly as possible.
Regression: Choose a taller seat or stack pillows onto your chair.
4. Tabletop Crunch:
- Lie on the floor on your back with your knees at a 90 per cent angle and hip distance apart. Make sure your abs are tight and your lower back is pressing firmly against the ground as arching can cause lower back discomfort. Place your hands lightly on the back of your head or beside your temples with elbows out.
- Draw your upper shoulders towards your knees by contracting your abdominals.
- Return to the starting position in a slow and controlled fashion. Try to eliminate any jerking motions or tension on the neck.
Regression: Keep feet on the floor for regular crunches.
- With your arms extended place your hands at shoulder width on the floor.
- Step your feet back into a high plank position with your pelvis tucked under so you contract your abs.
- Lower your chest to the floor, keeping your abs tight and try not to let your lower back to collapse. Remember the first thing to touch the floor should be your chest not your hips.
- Press up into the starting position and repeat.
Regression: from knees or on a chair.