EASY WORKOUTS TO DO AT HOME
1) PLANK HOLD:-
Plank holds are an extraordinary way to strengthen the muscles of the lower back and your core. Begin by lying down and placing your elbows on the ground. Tuck your toes to on either side of your body. The muscles of your stomach should be kept tight and your body should be gradually elevated off the floor and held to a raised position. You should make sure that your core muscles are tight and your bottom is elevated as high as your shoulders during the process to avoid tension to the back.
2) HIP TWIST:-
Lie on your back with knees bent and feet placed flat on the floor. Place your arms out on the side to stabilize upper back. Now slowly place your right ankle outside of the left knee. Now use the right leg to pull the left leg towards the floor until you feel a stretch along the outside of your hip and lower back. Make sure you should keep t he upper back and shoulders flat on the floor. Hold the stretch for 15-20 seconds and then repeat this on the other side. Do this 8-10 times.
3) CAT AND CAMEL:-
Get in a quadraped position with your hands and knees on the floor. Make sure your hands and knees are hip width apart and wrists are under your shoulders and knees are under your hips.
a) CAT PHASE:-
Slowly tuck your navel towards your spine and tuck your chin in as you round your back and push it towards the ceiling. Hold the position for few seconds.
b) CAMEL PHASE:-
Slowly arch your back and let it move towards the floor. Let the shoulder blades come together towards the spine. Keep looking towards the ceiling.
Keep alternating from the cat to the camel phase. Repeat it 5-10 times.