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You should feel the muscles working along the hips on the side of both hips. Now, slowly put a foam roller or a cushion in between your knees.Single leg bridge Apply the same technique as bridge pose with foam roller.Side hover and leg abduction with mini loopLie on your right side and raise your body, balancing on your forearm and the edge of the foot.. Over the course of these exercises, one learns to activate deep core muscles, improve posture and align the spine, while reducing the risk China Memory foam Bath Mats wholesale of injury. Hold for as long as you can, and then bring the knees back together. Feel free to choose easier variations by placing the above foot on the floor behind or ahead of the right leg. Aim for 10 repetitions with a maximum hold.Clamps with mini loopLie on your back, getting ready to do the namaste with your feet.Hold for as long as you can and repeat with the other leg. Knees bent, feet together and a mini loop around the knees (slip it on like you would an underwear). What’s more interesting about these exercises is that they’re easy to do and can be done at home.— The writer is a holistic wellness expert, celebrity personal trainer and fitness instructor from Mumbai. You may choose to do this without the band, to make it easier.Follow this by the left coming in towards the right, but do as many steps to your right, and then change to the left. Abduct the leg as much as possible against the mini loop resistance. We start to the right by taking a controlled step as far out as you can, landing the foot on the floor and following with the left leg coming in towards the right. Crab Walk with Mini LoopKeeping your knees slightly bent, stand with your feet shoulder-width apart. Bridge pose with foam rollerLie on your back with your knees bent. Make sure the shoulder and elbow are in one line, your neck and spine are aligned, and your feet are straight.The purpose of these foundation exercises is to assist one with enhanced performance and improved muscular balance. Hold for as long as you can, and then return to the mat and start again.Hold as long as you can and then return to the floor. Try and touch your fingers to your heels, without straining your body.The fast-paced life of today requires one to not just remain fit but also agile, and RAPTfx is a great way of going about improving your foundation for more advanced exercise or routines. Once you’re in the top position, simply extend one leg for as long as you can, and hold that position with both hip bones aligned. Slowly raise your hips as high as you can, squeezing the buttocks in together.Now, slowly engage the buttock muscles as you take the knees away from each, and bring the feet into namaste position. These foundation exercises have been put together after 15 years of combined experience between a team that consists of an occupational therapist, a rehab consultant and several personal trainers. Place the above foot over the right foot. You may choose to lie on your side on the floor, and do your leg abduction as an easier option

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