10 V-Ups:
- Lie face-up on the floor with your legs and arms straight.
- Hold your arms straight above the top of your head.
- In one movement, simultaneously lift your torso and legs as if you're trying to touch your toes.
- Lower your body back to the starting position. (If this is too difficult, you can bend your knees and pull them toward your chest instead).
20 Oblique V-Ups:
- Lie on your left side, legs angled 30 degrees from your hips.
- Rest your left arm on the floor and put your right hand behind your head
- Lift your straight legs off the floor, bringing your torso toward your legs
- Slowly return to start. That's one rep.
15 Second Downward Dog Pose:
- From Cobra, come onto all fours. Separate your knees to hip-width apart, move your wrists slightly forward of your shoulders, and curl your toes under.
- Exhale and spread your fingers wide, press evenly through your palms, and lift your knees to reach your hips toward the ceiling. Keep your legs slightly bent.
- Push the tops of your thighs back so your body looks like an inverted “V” Slowly start to straighten your legs as much as feels appropriate for you, without locking your knees.
- Gently move your chest back toward your thighs until your ears are even with your upper arms. And keep lifting your hips away from your heels and wrists.
10 Second Boat Pose:
- Begin seated with your knees bent and feet flat on the floor, hands resting beside your hips.
- Keeping your spine straight, lean back slightly and lift your feet, bringing your shins parallel to the floor.
- Draw in your low back, lift your chest, and lengthen the front of your torso. Then, extend your arms forward, in line with your shoulders with your palms facing each other. Balance on your sit bones, keeping your spine straight. Take care not to let your lower back sag or chest collapse.
- Lengthen the front of your torso from your pubic bone to the top of your sternum. The lower belly (the area below your navel) should be firm and somewhat flat, but not hard or thick.
- With an exhalation, straighten your legs to a 45-degree angle from the ground, bringing your body into a "V" shape.
- Spread your shoulder blades wide and reach out through your fingers, actively engaging your hands.
- Stay in the pose for five breaths, gradually working up to one minute. To release the pose, exhale as you lower your legs and hands to the floor.
60 Sec. Single Leg Plank:
- Get on the floor and prop yourself up with your toes flexed underneath you and your elbows under your shoulders, shoulder blades back and down.
- Your body should form a straight line. Brace your abs and lift your right leg up about 30 centimetres.
- Balance your body weight on your forearms and the stabilizing leg. Hold for up to 60 seconds. Switch legs and repeat on the other side.