- Upper Body Version
- Lower Body Version
- Chair Version
Lower back and the iliacus muscles
By balancing on one leg you can train your lower back and iliacus muscles.
Place your hands on your hips, bend one leg at the right angle and raise the leg to the height of the other knee.
*If you're having trouble keeping your balance, feel free to use a chair to help.
Count for 5 seconds and return to the first position.
Do the same for the opposite leg, count for 5 seconds and return to the first position.
Repeat the same movements four more times, relax your hips and legs joints once you finish.
Raise your knees and relax rotate them outwards to stretch the hip joints.