#1) Lie on your back with your knees bent and your feet flat on the floor. Rock your hips forward (as if you were trying to dig a hole in the floor with your tailbone) as you inhale deeply through your nose, letting your ‘tummy’ rise. Rock your hips back and gently contract your abdominal muscles as you exhale completely. Repeat for eight (8) reps.
#2) Still lying on your back; rock forward as you inhale through your nose. This time, hold your breath and “pop” your lower abdomen eight (8) times. (Pretend you have a ball sitting on your tummy just below your belly-button. Try to ‘pop’ it up to the ceiling.) Rock back as you exhale completely. Repeat for three (3) reps.
#3) Bring your feet and knees together (legs still bent, feet flat on the floor) and straighten your arms out to your sides—no higher than your shoulders—with your palms flat on the floor. Rock forward as you inhale through your nose. As you rock back and exhale—twist your body with your knees (still together) reaching towards the floor to the right and your face looking towards your left hand. Rock forward as you inhale through your nose—bringing your knees and face back to center (pointing towards the ceiling), then rock back as you exhale—twisting your knees to the left and your face to the right hand. Repeat for eight (8) reps on each side.
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