Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor.
Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders should remain relaxed. Slowly lower your buttocks down to the floor, keeping your buttocks and core engaged at all times.
Repeat 8-12 times, rest, then repeat the exercise if desired.
Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band.
Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees.
Exhale and push your foot back down until it touches the floor. Enure that you maintain good posture throughout the exercise.
Repeat 10-12 times, the switch legs.
Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest.
Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds.
Repeat to the right side, holding for 10-15 seconds.
Repeat at least twice to each side.