Tiound your body’s not in perfect balance? Don’t panic – you’re not alone! The following moves focus on building the foundations of core and glute strength and mobility and will also help you correct your posture. Don’t worry if it hurts when you do them. The more you do them, the more your body will adapt. You’re now on the path to a pain-free lite. You’ll need a towel and an exercise mat, and make sure you do the exercises barefoot. For all the moves, check you have a good posture: tuck your chin in slightly to your neck, as you would it you’re trying to look down your nose, and pull your shoulders back and down, pull down your rib cage, brace your core and tilt your hips so you’re holding a neutral spine with a natural curve at the bottom. Grip the floor with your toes to maintain a natural toot arch and glute activation.
Yoga Poses To Help Rebalance Your Body Photo Gallery
Start on all tours with your hands directly below your shoulders and your knees below your hips. Pull your shoulders back and down to get tension under your armpits. Make sure the creases in your elbows are pointing forwards. Pull your hips and rib cage closer than feels normal. That will keep you stable. Stretch your left leg out straight behind you, as shown, above. Apply a little pressure onto your back foot – rock back slightly. Slowly lower and lift that foot 20 times, squeezing your left butt cheek as you do it, then return to all tours. Reset to the start position with your back and neck straight, your elbow creases forward and your ribs and hips engaged. Repeat the exercise with your right leg. Make sure your butt cheek is performing the lift.
WORKOUT LYING LEG CIRCLES
Lie on your right side with your knees bent. Fold up a towel and rest your head on it. Bend your arm under the towel as well – or extend your arm out it that’s more comfortable. Focusing on your hips and rib cage, lift your rib cage off the floor and push your hips away from you, towards your feet. Roll slightly forward (A). Extend your left leg out, keeping the space under your rib cage (B). Move your left leg backwards and forwards. Make sure you’re squeezing your left butt cheek as you do it. Repeat 20 times. Circle your leg slowly clockwise 20 times. Your squeezed butt cheek should be doing the movement. Now reverse: circle your leg slowly anticlockwise 20 times. Change sides and repeat the exercises.
Lie on your back with your knees bent and your feet flat on the floor. Place a towel between your knees and bring your feet a foot’s length away from your bottom. Squeeze the towel. Roll your body up, lifting your bottom and lower back off the ground, as shown, above. Slowly roll backdown, imagining you have a tattoo numbering 1-5 running down your lower back – put each number down in turn, with 1 (on your bottom) being the last to touch the ground. Slowly roll your body back up in the same way, and then slowly roll back down again. Repeat another 8 times.
CORE ACTIVATION & ROTATION
Lie on your back with your knees bent and your feet flat on the floor. Raise your right leg, so your knee has a 90° bend (A). Raise your left leg, so both knees have a 90° bend (B). Lower your right foot so your right heel touches the floor, then lift it back up again. Then lower your left foot and lift it back up again. Repeat this 20 times on each side. Hug your knees into your chest. Place a towel between your knees and bring both legs up into a 90° bend, with your arms out to the sides, making a crucifix position. Roll your legs to the right as you look to the left. Roll your legs to the left as you look to the right. Repeat 20 times on each side.
FW HIP FLEXOR STRETCH
Kneel on your left knee with your right foot forward, flat on the mat. Squeeze your right butt cheek. With your arms out in front of you, reach forwards with your upper body. Hold for 5 seconds, with core muscles engaged, then move your upper body back again. Repeat 10 times. Swap legs; repeat 10 times. Go back to kneeling on your left knee and do the same movement, but with your arms reaching straight up (A). You should feel a stretch in your left thigh. Repeat 10 times. Swap legs and repeat 10 times. Kneel on your left knee and reach up again, then add a side bend from the hip. Repeat 10 times. Swap legs; repeat 10 times. Kneel on your left knee and reach forwards, then rotate your upper body to the left, opening out your arms (B). Move your body back to the centre. Repeat 10 times, trying to let the movements flow. Swap legs and repeat 10 times.
Maybe You Like Them Too
- I Low to Keep Your Resolutions
- What’s Hot Fitnes In 2020
- CROSSFIT AT HOME
- FIT BUZZ
- WE’RE TALKING TO DARCEY BUSSELL