“[It’s] known as a system of exercises that incorporates deep abdominal breathing throughout each movement.
Now, let’s get started!
Scissors
Gear up for scissors.
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Lie flat on your back, extending your legs gently above the floor.
Keep your core muscles activated and your hips steady as you lower one leg and lift the other.
Switch legs in a scissor-like motion.
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Perform six to eight lifts per leg as you alternate.
Complete two to three sets in total with five to 10-second rests between sets.
Lie flat on the ground with bent knees and your feet hip-width apart on the floor.
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With tight abs, press into your heels to lift your hips a few inches off the floor.
Use control to lower to the start position.
Complete three sets of eight to 12 bridges.
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Lean back just a bit.
confirm your rotation is slow and you are only moving your body from the waist up.
Perform six to eight reps per side.
Mermaid
Begin the mermaid with your legs bent and swept to one side and your feet flexed.
Complete five to eight reps on each side.
Start on all fours, keeping your knees bent and under your hips.
Your arms should be straight with your hands below your shoulders.
Next, curve your spine toward the ceiling as you pull your shoulder blades apart.
Then, straighten your back.
Lengthen one leg behind you while keeping your hips level.
If you feel stable, feel free to lengthen the opposite arm overhead at the same time.
Hold this position for five to 10 seconds before repeating on the opposite side.
Aim for eight to 10 reps per side.
Begin with your feet planted just outside hip-width and your toes facing forward.
Bend at the knees, and push your hips back to lower into a squat.
Press through your heels to engage your buttocks.
Squat as low as you’re comfortably able to, keeping in mind any back or knee pain.
Hold the position for 10 to 20 seconds before rising back up.
Complete this exercise six to 12 times.
