Instructions Information Related exercises Lie on your back and put a backpack (or some other thing that’s heavy) on your legs (This is the starting position). 2. Bend your knees, lift your pelvis and slowly extend your knees back to the starting position. Doable at: View “at gym” alternative Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Stand Upright with your feet shoulder-width apart and hold a luggage in front of you (a back pack or anything small and heavy would work). 2. Push your hips back, Lift one leg off the ground and slightly bend your other knee and lean forward to stretch your hamstring. 3.
Instructions Information Related exercises Stand in front of a wall and put your hands on it to maintain balance. 2. Push back one leg as much as you can without arching your lower back to flex your glutes (This is the starting position). 3. Bend your knee to also flex your hamstrings. 4.
Instructions Information Related exercises Fill a back pack with as many books as you want to use as weight. 2. Flex your abdominal muscles to keep your spine neutral and place your feet shoulder-width apart and your toes slightly pointing out. 3. Slowly lower your body by hinging at your hips while keeping your
Instructions Information Related exercises Stand about 2 feet away from the wall behind you. 2. Lean back on the wall and flex your knees to go down with control. 3. Stop when your thighs are parallel to the ground. 4. Hold this position for the required amount of time. Doable at: View “at
Instructions Information Related exercises Stand about 2 feet away from the wall behind you. 2. Lean back on the wall and flex your knees to go down with control until your thighs are at least parallel to the ground. 3. Pause for a moment and extend your knees back to the starting position. Doable
Instructions Information Related exercises Fill a back pack with as many books as you want to use as weight. 2. Flex your abdominal muscles to keep your spine neutral and place your feet shoulder-width apart and your toes slightly pointing out. 3. Slowly lower your body by hinging at your hips while keeping your
Instructions Information Related exercises Stand upright while holding a pair of dumbbells (or water bottles filled with soil or sand) with your palms facing in. 2. Flex one leg behind you and place it on a bench (Or any other elevated surface). 3. Slowly bend your knee and lower your upper body until your
Instructions Information Related exercises Lift one leg off the ground and hold it (If you have any trouble maintaining balance, stand under a doorframe and use your hands). 2. Now without hunching your back go down as much as you can. 3. Once you couldn’t go any lower, pause for a moment and extend
Instructions Information Related exercises Stand upright with your feet shoulder-width apart and your toes slightly pointing out. 2. Cross your arms and place your hands on the opposite shoulders. 3. Slowly lower your body by hinging at your hips while keeping your chest up and stop when your thighs are parallel to the ground.
