To improve your physical productiveness on a daily basis make sure you can complete the following:
Tummy vacuum
Start: On hands (under shoulders) and knees (under hips).
Movement:
- Exhale and draw belly button into your spine whilst maintaining a natural curve in your lower back
- Hold for as long as you comfortably can
- Inhale, relaxing your abdominal wall
Repeat 10x
Leg slides
Start: Lie on back with legs extended and hands on lower abdominals.
Movement:
- Draw belly button into your spine
- Exhale, bending 1 leg up to your chest, slowly sliding the foot along the floor
- Inhale, extending the leg away
- Maintain the ‘belly button draw’
Repeat 20x (alternating legs)
Quad rock
Start: On hands (under shoulders) and knees (under hips).
Movement:
- Draw belly button into your spine whilst maintaining a natural curve in your lower back
- Move hips backward until you start to feel your pelvis rotating
- Move back to start
- Breathe naturally
Repeat 15x
Once mastered, incorporate these into your longevity program at the start of the movement preparation section.
