Your 4-week plan

WEEK 1

Women's Health Australia - - ADVERTISEMENT -

In­cor­po­rate each week’s 15-minute ses­sion at the end of ev­ery hour-long strength or car­dio work­out. Do each breath­ing ex­er­cise for five breaths. For the oth­ers, do eight reps, switch­ing sides half­way through if nec­es­sary. Al­low 30 sec­onds for each rep and don’t push the stretch past the point of mild dis­com­fort. You’ll need a mat and a foam roller.

1 Belly breath­ing

(a) Lie on your back with your legs in a table­top po­si­tion and your feet against a wall.

(b) Breathe deeply in and out, al­low­ing the belly to rise on the in­hale and lower on the ex­hale. Nice, isn’t it?

2 Kneel­ing glute mo­bil­i­sa­tion

(a) Be­gin on all fours with your feet crossed be­hind you.

(b) With­out mov­ing your hands, lower your bum to­wards your heels, then re­verse to the start po­si­tion. Cross your legs the other way af­ter four reps.

3 Ro­tat­ing rock back

(a) Be­gin kneel­ing on your right knee, with your left leg straight out to the side and your palms on the floor di­rectly un­der your shoul­ders.

(b) Rock your bum back to­wards your right heel then, with­out shift­ing your weight, open your left arm out to the left side and over­head, look­ing up to­wards the ceil­ing. Then re­verse the move­ment to the start po­si­tion.

4 Deep squat with hip lift

(a) Be­gin in a deep squat with your shoul­ders back and chest lifted, then tuck your fin­gers un­der your toes.

(b) Lift your hips and straighten your legs as far as you can, then re­verse the move­ment to re­turn to the start po­si­tion.

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