Here we have listed some of the postures that cover abdominals, gluteals, hamstrings and deltoids
Posture Type: Crunches
Muscles worked: Abdominals
Recommended Level for Beginners: Week 5 to Week 10
How to do it?
- Lie flat on your back with your knees bent and hip-width apart
- Keep your feet flat on the floor
- Place your palms on the front of your thighs
- Breathe out as you raise your shoulders off the floor
- Slide your palms towards your knees as you raise upward
- Hold for a few seconds
- Breathe in as you slowly lower your shoulders
- Repeat to complete one set
Posture Type: Hamstring Curls
Muscles worked: Hamstrings & Gluteals
Recommended Level for Beginners: Week 5 to Week 10
How to do it?
- Lie face down on the floor
- Rest your head on your left forearm and stretch your right arm out in front of you
- Raise your left leg off the floor, so that your knee is about 2 inches off the floor
- Breathe out as you curl your left foot towards your buttocks
- Hold briefly
- Breathe in as you slowly lower your leg to 2 inches off the floor
- Repeat to complete a set
- Repeat the same with the other leg
Posture Type: Bottom Raise
Muscles worked: Gluteals
Recommended Level for Beginners: Week 5 to Week 10
How to do it?
- Lie face down on the floor
- Rest your head on your left forearm
- Extend your right arm in front of you, palms facing downwards
- Breathe out as you raise your left foot as high as possible
- Hold for a few seconds
- Lower your leg
- Repeat to constitute a set
- Repeat with other leg
