3. Rolling Plank Exercise:

rolling-plank-exercise3

How to Do:

  • Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
  • You need to look forward so that your neck is aligned with your spine.
  • Now lift the knees up so that you support your legs now on your toes.
  • Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.
  • Now move to and fro for the next half a minute to constitute a rolling plank exercise.

4. Captain’s Chair:

captains-chair4

How to Do:

  • Everything you need to do this exercise is a chair.
  • Sit on the chair with your spine straight and shoulders loose.
  • Keep both hands beside you with your palms by the side of your hips, confronting descending. Inhale deeply.
  • As you exhale, bring both your legs upwards such that your knees are close to your chest.
  • Hold for a few second. Don’t bend ahead and curve your back.
  • Bring down your leg slowly and repeat once more.

5. Reverse Curl with Ball:

reverse-curl-with-ball5

How to Do:

  • Lie on your back with your arms by your sides.
  • Rest your heels and calves about knee-width apart on the ball.
  • Tense your abs and, holding the ball between your heels and thighs, raise it off the floor.
  • Slowly, return to starting position.
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