Static Posture

Dart

• Lie face down on a mat with your legs extended straight and your feet together

• Place your arms at your sides with your palms facing down or to the side of the body

• Take a deep breath and draw your belly button towards your spine

• Keep your neck in a neutral position, looking down at the mat

• Gently lift your chest off the mat by engaging your upper back muscles

• Keep your lower ribs on the mat and avoid arching your lower back

• Hold the lifted position for a few seconds, focusing on engaging your upper back and core muscles

• Slowly lower your chest and arms back down to the mat with control

• Ensure your movements are smooth and controlled

• Keep your neck neutral and avoid straining your lower back

Glute Bridge

• Lie on your back on a mat with your knees bent and your feet flat on the floor

• Place your feet hip-width apart, with your heels close to your glutes

• Rest your arms at your sides with your palms facing down

• Take a deep breath and draw your belly button towards your spine

• Keep your back flat against the mat

• Press through your heels and lift your hips off the mat

• Raise your hips until your body forms a straight line from your shoulders to your knees

• Squeeze your glutes at the top of the movement

• Hold the bridge position for a few seconds, maintaining the squeeze in your glutes and keeping your core engaged

• Slowly lower your hips back to the mat with control

• Avoid letting your hips drop too quickly

• Ensure your feet remain hip-width apart and flat on the floor

• Avoid arching your lower back or flaring your ribs during the lift

• Maintain control throughout the movement and keep your core engaged

Dead Bug (Hold)

• Lie on your back with your arms extended straight up towards the ceiling

• Bend your knees at a 90-degree angle so your thighs are perpendicular to the floor and your shins are parallel to the floor

• Keep your lower back pressed into the ground

• Take a deep breath and draw your belly button towards your spine

• Keep your core tight and your lower back flat against the floor throughout the exercise

Basic Supine Position

• Lie on your back with your legs extended straight and your arms resting at your sides

• Ensure your head, neck, and spine are aligned in a straight line

• Extend your arms above your head and bring it back to original position to find the proper alignment

• Let your arms rest comfortably at your sides

• Take slow, deep breaths

• Focus on releasing any tension in your body, starting from your head and working your way down to your toes

• Maintain this relaxed position, breathing deeply and evenly

Arch Up

• Lie face down on a mat with your legs extended straight and your feet together

• Extend your arms straight out in front of you, palms facing down

• Take a deep breath and draw your belly button towards your spine

• Keep your neck in a neutral position, looking down at the mat

• Simultaneously lift your chest, arms, and legs off the mat

• Engage your lower back, glutes, and upper back muscles as you lift

• Hold the lifted position for a few seconds, keeping your core engaged and your body in a slight arch

• Slowly lower your chest, arms, and legs back down to the mat with control

• Ensure your movements are smooth and controlled

• Keep your neck neutral and avoid straining your lower back

Bird Dog (Hold)

• Begin on your hands and knees in a tabletop position

• Place your hands directly under your shoulders and your knees under your hips

• Keep your back flat and your head in a neutral position, looking down at the mat

• Take a deep breath and draw your belly button towards your spine

• Keep your spine neutral and stable

• Simultaneously extend your right arm forward and your left leg back

• Reach as far as you can while keeping your back flat and stable

• Your arm and leg should be parallel to the floor

• Hold the extended position, maintaining balance and stability

• Keep your core engaged and avoid arching your back

• Slowly lower your right arm and left leg back to the starting position

• Keep your movements controlled and smooth

• Repeat the movement with your left arm and right leg

• Maintain a neutral spine and avoid sagging or arching your lower back

• Move slowly and stay in control to maintain balance and stability

• Keep your hips level and avoid rotating them during the movement

Bent Elbow Plank

• Lie face down on a mat

• Place your elbows directly under your shoulders, resting your forearms on the mat

• Tighten your abdominal muscles by drawing your belly button towards your spine

• Create a hollow body position by lifting your legs and squeezing your glutes

• Lift your body off the mat, balancing on your forearms and toes

• Maintain the hollow body position with straight legs and engaged core muscles

• Keep your body in a straight line from head to heels

• Ensure your elbows are directly under your shoulders for optimal support

• Keep your head in line with your spine, avoiding any excessive neck strain

• Continue to breathe steadily and evenly throughout the exercise

Straight Arm Plank

• Lie face down on a mat with your legs extended straight and your feet together

• Place your hands flat on the mat directly under your shoulders, fingers pointing forward

• Tighten your abdominal muscles by drawing your belly button towards your spine

• Keep your body in a straight line from head to heels, with your neck in a neutral position

• Press through your hands and toes to lift your body off the mat

• Support your weight on your hands and toes, keeping your arms straight

• Keep your core, glutes, and leg muscles engaged to prevent your hips from sagging

• Ensure your hands are directly under your shoulders for optimal support.

• Maintain a neutral spine and avoid arching your back

• Breathe steadily and evenly throughout the exercise

Side Plank - Bent Elbow

• Lie on your side on a mat with your legs extended straight in a staggered position, placing the top leg slightly in front of the bottom leg.

• Place your elbow directly under your shoulder, forearm flat on the mat.

• Tighten your abdominal muscles by drawing your belly button towards your spine.

• Keep your body in a straight line from head to heels, with your neck in a neutral position.

• Press through your forearm and bottom foot to lift your hips off the mat.

• Your body weight should be supported by your forearm and the side of your bottom foot.

• Keep your core, glutes, and leg muscles engaged to prevent your hips from sagging.

• Lower your hips back to the mat and roll onto your opposite side.

• Repeat the side plank on the other side, following the same steps.

• Ensure your elbow is directly under your shoulder for optimal support.

• Maintain a straight line from head to heels throughout the exercise.

• Breathe steadily and evenly to maintain control and stability.

Static Positions

preparatory exercises designed to activate and target core muscles