Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest.
Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds.
Repeat to the right side, holding for 10-15 seconds.
Repeat at least twice to each side.
Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band.
Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees.
Exhale and push your foot back down until it touches the floor. Enure that you maintain good posture throughout the exercise.
Repeat 10-12 times, the switch legs.
Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor.
Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders should remain relaxed. Slowly lower your buttocks down to the floor, keeping your buttocks and core engaged at all times.
Repeat 8-12 times, rest, then repeat the exercise if desired.
Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor.
Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and avoid letting them move up toward your ears. Do not hyperextend your lower back. Ensure that you continue to breath normally throughout the exercise.
Hold for 5-20 seconds, rest, then repeat 3-5 more times.
Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down.
Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times.
Repeat 3-4 times in each direction.
Lie with your stomach on the balance pad and your toes on the floor. Bring your hands up over your head - your head should not be touching the floor. Keep your belly button pulled in at all times.
From this position, bring your elbows down toward your feet, squeezing your shoulder blades together at the same time. You should feel like you are performing a breaststroke-type movement.
Repeat this movement 10-15 times, rest, then repeat if desired.
Stand up straight in a wide stance with a slight pelvic tilt (tucking your bum under). Bend your left knee until you feel a slight stretch in the inner thigh of the right leg.
Hold for at least 20-30 seconds.
Repeat as above on the other leg by shifting your weight over to your right leg and bending your right knee.
Hold for at least 20-30 seconds.
Repeat this stretch at least twice for each leg.
Position one foam roll under your shoulder blades and the other under your head. Your buttocks is on the floor and your feet are about hip width apart, knees bent. Point your arms up toward the ceiling.
Inhale and take your arms up over your head as your push yourself backward over the rolls. Exhale and return to the start position. Repeat 5-6 times. You can adjust the position of the foam rollers if desired.
Stand with your feet about shoulder width apart for balance. Your posture should be maintained throughout the exercise. Holding a dumbbell in each hand, start with your hands both resting in front of your thighs.
Engage your abdominals, exhale, and lift one arm until it is horizontal. Avoid shrugging your shoulders.
Inhale and lower the weight back to the start position with control. Do the same movement on the other arm.
Do 8-12 repetitions on each arm, rest, then repeat the exercise if desired.
Lie on your back on the floor or on a yoga mat. Double-up the exercise tube and place it over your hips, holding the tube against the floor with your hands.
Exhale and push into your heels to lift your buttocks off of the floor. Keep your core engaged at all times and avoid overarching your low back and also avoid shrugging your shoulders. Inhale and slowly lower your buttocks back to the floor, trying to keep your glutes engaged the whole way down.
Repeat 8-12 times, rest, then repeat the entire exercise if desired.