The equipment you will need this week is a towel/mat, and a chair, back of sofa or other similar stable support. Be sure to warm up before performing the exercises below.

Narrow stance squat

Stand with your feet slightly apart. Make sure your pelvis is tucked under so your glutes aren't sticking out too much, which will help engage your lower abdominals. Bend your knees to sit down onto an imaginary chair (or just above), keep your weight distributed in your heels and your back upright, not tilting too far forward. Stand back up and continue for 30 seconds.

Knee plank

Start face down on a mat with body weight evenly distributed between your hands and knees, in a knee push up position. Keep your abdominals held tight to support the lower back, and keep your head aligned with the spine by looking directly down at your hands without dropping head forward. Continue holding for 30 seconds.

Curtsey lunge

Stand with your feet slightly wider than hip distance apart. Keep your back straight and your abdominal muscles engaged. Start by crossing the right leg back behind the left leg and at the same time bending the left knee and keeping it facing forward. Tap the right toe lightly behind you and come back to the starting position and repeat on the left side. Continue alternating between left and right for 30 seconds.

Bird dogs

Begin on all fours in a table-top position. Hands are directly under your shoulders and knees directly under your hips. Keeping your back straight, lengthen your right leg behind you, pressing your right heel into an imaginary wall behind you. At the same time lengthen out the left (opposite) arm in front of you. Then bring the leg and arm back to your table-top position and continue alternating for 30 seconds.

Calf raises (chair hold)

Begin standing in front of a chair holding onto the back for support. Slowly lift up onto your tip toes, squeezing the glutes at the top and holding at the top for a few seconds. Then lower the heels back down to the floor and continue moving up and down for 30 seconds.

Standing trunk rotation

Stand with your feet hip distance apart, shoulders down and abdominals engaged. Begin by raising your arms to shoulder height with your elbows bent and palms facing down. Lead with the right elbow toward the back of the room. Then move back to your starting position and begin to lead with the left elbow to the back of the room. Continue alternating from right to left for 30 seconds.

Cool down or repeat

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