3. Bridges Exercise:

bridges3

How to Do:

  • Start by lying on your back.
  • Bring your knees up to a 90-degree angle.
  • With your feet flat on the floor, lift your buttocks up until your back is in a straight line.
  • Hold this position for 10-15 seconds, then slowly lower yourself to the ground.
  • Repeat this movement 10-20 times before completing a set.

4. Stability Ball Back Extension:

stability-ball-back-extension

How to Do:

  • Lie curled face down on a stability ball with both feet on the floor and your your pelvis and lower abdomen touching the ball.
  • Place both hands at the back of your head.
  • Raise your upper body without shifting your feet until your back is straight.
  • Don’t arch your back further than a straight position.
  • Lower yourself back to the starting position.

5. Triceps Dips:

triceps-dips5How to Do:

  • Sit on a stable bench, chair or stair keeping our hands shoulder width apart and elbows slightly bend.
  • Stretch your legs out in front with a slight bend in the knee and gradually lower your body towards the floor with the support of your arms until the elbows are at 90-degree angle.
  • Now, press down into the bench straighten your elbows and raise your body up to the starting position.
  • This entire down and up movement makes 1 repetition.
  • Complete 15 to 20 repetitions at a time.
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