Single leg stretch
Lie on your back and bend both knees into your chest, feet flexed. Interlace your fingers on top of your right thigh and extend your left leg out parallel to the floor. Lift your head and shoulders off the floor, curling up over the top of your ribcage and looking at your legs. Press your palms against your right thigh while tipping your pelvis to bring your right knee in towards your chest. Switch legs and press your palms against the left thigh as your right leg extends parallel to the floor.
Heel touches
Lay down on your back and your heels bent. With your arms on your side raise your shoulders lightly off the ground. Rotate your right hand down to your right foot and then back up. Then do the same with your left hand. Do this for 30 seconds
Raised leg crunches
Lie on your back with your knee bend. Keep your feet elevated above the ground forming 90 angles. Place your hand behind the neck. Curl up and push forward, lifting your neck slightly with the strength of the abdomen. For better result, you should pull your body upward without pushing with neck and don’t use hand to push. When you push upward, pause for a second and then go down.
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