1. Triangle Hip Press
Lie face up with your arms by your sides, palms down, and legs extended at 90 degrees, and your feet flexed. Brace your abs (flex them) and lift your hips and lower back off the floor as high as you can. Next, slowly lower your hips down and to the right (as if you were placing them down on the bottom right corner of a triangle on the floor). Then press and lift your hips back up (aiming for the top of the ‘triangle’) and then repeat, lowering to the left. Continue alternating for as many reps as you can do with control for one minute.
2. Three Way Plank
Start in an elbow plank position with palms down and abs braced. Slowly turn your toes, knees, and hips to the left as you reach your left arm up to the ceiling and stack your left foot on top of your right in a side plank on your elbow. Slowly lower back to your starting plank and then repeat to the right side. Do as many reps as you can in a row without letting your hips sag for one minute, alternating sides each time.
3. Corkscrew
Lie face up with your arms by your sides, and palms down. Extend your legs at 90 degrees and cross your right leg on top of your left, toes pointed. Brace your abs in tight to your back and start to trace a circle with your legs, moving from the right down and around to the left. As you bring your legs in and up to complete the circle, press your arms into the floor and lift your hips, bringing your legs as high overhead as you can at the top of the circle. Slowly lower your hips and your legs back to your starting position and then cross your left leg over your right and reverse the circle. Do as many reps as you can with control for 1 minute, alternating legs each time.
4. Heel Touches
Lie on your back with your knees bent and the soles of your feet on the floor. Extend your arms along your sides a few inches off the floor with palms facing in, and engage your core to lift your head and shoulders up off the floor. Keeping your shoulders equidistant from the floor, reach your left hand toward your left heel. Repeat on the opposite side to complete one rep, then continue to alternate sides.
5. High Knees
Stand with your elbows bent 90 degrees and forearms extended forward, palms facing down. Raise your left knee to meet your left hand, then hop onto the left foot as you raise your right knee to meet your right hand. Continue to alternate in quick succession.
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