1. Leg Circle
Lie on your back with your legs straight.
Raise your left leg towards the ceiling, with toes pointed and hands at your sides, palms down.
Hold for 10 to 60 seconds. (If this position is uncomfortable, you can bend your right leg and place your right foot flat on the floor.) Make a little circle on the ceiling with your left toes, rotating your leg from your hip.
Inhale as you begin the circle and exhale as you finish. Keep your body as still as possible
Do 6 circles, then reverse direction for six more.
Repeat with your right leg
2. Leg Kick
Lie on your left side with your legs straight and together so your body forms one long line. Prop yourself up on your left elbow and lower arm, raising your ribs off the floor and your head towards the ceiling. Place your right hand gently on the floor in front of you for balance. (If this position is uncomfortable, extend your left arm on the floor and rest your head on your arm.) Raise your right leg to hip level and bend your foot so your toes are pointing forward.
Exhale as you kick, swinging your right leg forward as far as comfortably possible and pulsing for 2 counts (“kick, kick”). Inhale, point your toes, and swing your leg back past your left leg. That’s one rep. Do 6 reps without lowering your leg. Then change sides and repeat.
3. Back Extension With Rotation
Lie on your stomach with your forehead on your hands, palms on the floor. Separate your feet to hip width. Pull abs in.
Raise your head, shoulders, and chest off the floor. Rotate your upper body to the right and back to the center, then lower. Repeat to the left side and continue alternating until you have done 6 rotations to each side.
4. Side Bend
Sit on your left hip with your left leg bent in front of you and your left hand beneath your shoulder. Place your right foot flat on the floor just in front of your left foot so your right knee points to the ceiling. Rest your right arm on your right knee
Pull your abdominals in, press into your left hand, and raise your hips off the floor. As you come up onto your left knee, straighten your right leg and raise your right arm over your head so you form a line from your right fingers to your right toes. Hold for 10 to 30 seconds. Lower and repeat on the other side.
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