3. Glute Bridge:


How to Do:

  • Lie on your back with your knees bent and feet flat on the floor. Place your feet close to your butt.
  • Engage your abs, which will flatten your low back to the floor and tilt your pelvis slightly.
  • Pressing your heels into the floor, lift your butt, followed by your lower back and then your mid-back up as if you were peeling them off the floor, suggests Ross.
  • Lift until your thighs are parallel with the floor, keeping your shoulders, hips and knees in line.
  • Keep your abs engaged throughout the lift.
  • Slowly lower back down the floor in reverse order. Do 10 reps.

4. Frog Stretch with Rotation:


How to Do:

  • Start by kneeling on the ground, walk your knees out as wide as possible, and relax forward by placing your forearms down on the ground.
  • Your lower legs should be in line with your knees and you want to turn your feet out so that the insides of your feet are against the ground and your toes are pointed out to the sides.
  • Do not let your heels come together behind your butt or you will lessen the stretch.
  • In this position, push your butt back toward your heels as much as possible while keeping your knees wide.
  • You may not be able to sit back that much, but just push back as far as you can to feel a nice stretch in your inner thighs and even around the back of your legs.

5. Pigeon:


This pose will get the blood flowing along the hips and pelvic region. Take your time with this it can be particularly hard on beginners. Concentrate on slowly getting comfortable with the stretch.

How to Do:

  • Start on a mat. Fold your left leg on the ground beneath your hip and at the same time stretch out the right leg behind you.
  • Rock back and forth in a slow deliberate manner to produce a good stretch.
  • The further you lean, the deeper the stretch on this one.
  • Repeat the routine on the other side.
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