Cat Camel Stretch(Beginner)

INSTRUCTIONS

  • Position: On all fours in a tabletop position.
  • Movement: Arch your back up (cat), then dip it down (cow).
  • Hold: 3-5 seconds in each position.
  • Repetitions: 10 cycles.

Bird Dog (Intermediate)

INSTRUCTIONS

  • Position: On all fours in a tabletop position.
  • Movement: Extend one arm and the opposite leg simultaneously, then switch.
  • Hold: 2-3 seconds each side.
  • Repetitions: 10 reps each side.

Side Plank (Advanced)

INSTRUCTIONS

  • Position: Lie on one side with legs straight, propped up on your elbow.
  • Hold: 20-30 seconds.
  • Repetitions: 2-3 times each side.