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Session instructions

1. Hip tilts from four-point kneeling:

This is a great exercise for strengthening and stabilizing your core, as well as improving your hip mobility. 

 

  1. Start on your hands and knees with your hands directly under your shoulders and your knees under your hips.

  2. Engage your core muscles by pulling your belly button in towards your spine.

  3. Slowly shift your weight back towards your heels, keeping your arms straight and your back flat.

  4. As you do this, allow your hips to tilt forward towards the floor.

  5. Hold this position for a few seconds, then reverse the movement by tilting your hips up towards the ceiling while shifting your weight forward towards your hands.

  6. Repeat this movement for 15 repetitions, focusing on keeping your core engaged and your movements slow and controlled.

Tips:

  • Avoid arching your back excessively as you tilt your hips.
  • If you feel any pain or discomfort during the exercise, stop and modify the movement as needed.

2. Four-point kneeling rotation:

 

  1. Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.

  2. Take your left arm and reach under your body towards the right, reaching away from the body and rotating your upper body as much as is comfortable. Hold for a few seconds.
  3. Slowly return back to start position and repeat on the other side.
  4. Do this slowly and controlled, rotating 10 times to each side.

3. Four-point kneeling superman:

This is a core strengthening exercise that targets the lower back, glutes, and hamstrings.

 

  1. Get on all fours with your hands and knees on the ground, making sure your wrists are directly under your shoulders and your knees are directly under your hips.

  2. Engage your core and extend your right arm and left leg straight out until they are parallel to the ground. Keep your gaze down to maintain a neutral spine.

  3. Hold this position for a few seconds, then slowly lower your arm and leg back down to the starting position.

  4. Repeat on the other side by extending your left arm and right leg.

  5. Continue alternating sides for 12 repetitions, aiming to maintain a steady pace and good form throughout the exercise. Repeat this 1 - 3 times.

Remember to breathe deeply and engage your core muscles throughout the movement to maximize the benefits of the exercise.

4. Clam exercise with a resistance band:

This exercise helps to strengthen the hip abductors and external rotators.

 
  1. Place a looped resistance band around both legs just above the knees.
  2. Lie on your side with your knees bent to a 90-degree angle and your feet together.
  3. Keeping your feet together, lift your top knee as high as you can, while maintaining your bottom leg in a stable position.
  4. Hold the top position for a few seconds, then slowly lower your knee back down.
  5. Repeat for 15 reps on one side, then switch to the other side.
  6. Repeat this 1 - 3 times

Make sure to keep your hips stable throughout the movement, and don't let them roll back or forward. Also, make sure to engage your core to help stabilize your body during the exercise.

5. Side plank:

This is a great exercise to strengthen your core, particularly your obliques, and improve your overall stability.

 

  1. Begin by lying on your side with your legs extended and your feet stacked on top of each other.

  2. Place your elbow directly under your shoulder, and lift your hips off the ground so that your body forms a straight line from your head to your feet.

  3. Engage your core muscles and hold this position for as long as you can, aiming for at least 30 seconds - 1 minute.

  4. Repeat on the other side (perform 1 - 3 sets on each side)

If you find the side plank too difficult, you can modify it by bending your bottom knee and placing your foot on the ground for support.

6. Toe taps:

This is a simple and effective exercise that can help strengthen your core muscles, particularly your lower abs.

 
  1. Lie down on your back on an exercise mat or a comfortable surface.
  2. Bend your knees and lift your feet off the ground, so your knees are above your hips and your shins are parallel to the ground.
  3. Place your hands by your sides with your palms facing down.
  4. Slowly lower your right foot to the ground, tapping your toes lightly on the floor.
  5. Return your right foot to the starting position and repeat the same movement with your left foot.
  6. Alternate tapping your feet for a set number of repetitions or for a certain amount of time.
  7. As you tap your feet, be sure to keep your lower back pressed into the ground and engage your lower abs to maintain stability.
  8. For an added challenge, you can straighten your legs and tap your toes to the ground, or use ankle weights to increase resistance.
  9. Do 1 - 3 sets of 12 repetitions.

Remember to breathe throughout the exercise and to maintain proper form. If you experience any discomfort or pain, stop the exercise.

7. Glute bridge:

This is a great strength training exercise that targets the muscles of the hips, glutes, and lower back.

 
  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your arms by your sides with your palms facing down.
  3. Engage your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
  4. Hold this position for a few seconds, squeezing your glutes at the top of the movement.
  5. Lower your hips back down to the ground.
  6. Repeat for 1 - 3 sets of 12 repetitions.

It's important to keep your core engaged and avoid arching your lower back during the exercise.

8. Elbow plank with shoulder movement:

This is a variation of the traditional plank exercise that targets the core, shoulders, and upper body.

 

  1. Start by getting into an elbow plank position, with your forearms resting on the ground and your elbows directly underneath your shoulders.

  2. Engage your core, glutes, and legs, keeping your body in a straight line from your head to your heels. If you need to you can stay on your knees.

  3. Once you're in a stable position, bring your shoulder blades together, moving down towards the mat.

  4. Now push up away from the mat with your elbows, drawing the shoulder blades apart.

  5. Continue doing this movement (do 1 - 3 sets of 12 repetitions)

Remember to breathe steadily throughout the exercise and maintain proper form to prevent injury. Start with a few repetitions and gradually increase the number as you build strength and endurance.

9. Child's pose with side reach:

 
  1. Begin on your hands and knees in a 4pt kneeling position, with your wrists directly under your shoulders and your knees directly under your hips.
  2. Lower your hips back toward your heels and stretch your arms out in front of you, palms facing down. Your forehead should rest on the floor or a block.
  3. Take a few deep breaths, and then on an exhale, reach your left arm out to the side, keeping it in line with your shoulder.
  4. Keep your right arm extended in front of you and hold the pose for a few deep breaths, feeling the stretch along the left side of your body.
  5. On an inhale, bring your left arm back to center, and repeat on the other side, reaching your right arm out to the side.
  6. Move side to side 10 times.

Some tips to keep in mind while performing Child's pose with side reach:

  • Focus on your breath and try to relax your body as much as possible.
  • Make sure to keep your hips back toward your heels throughout the pose.
  • Don't force the stretch - only go as far as feels comfortable for your body.
  • You can use a block or a bolster under your forehead for support if needed.