This exercise opens the pelvis and strengthens the pelvic floor muscles and abdominals. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart, so that your heels are in line with your sit bones (the bones that you sit on). Rest your arms on the floor, slightly outstretched, palms facing upwards. Lie neutrally – instead of pressing your back into the floor, allow it to assume its natural curve. Breathe in. As you breathe out, gently tilt your pelvis and scoop your tailbone lightly under so that the lower back opens up. Keep your hips on the floor. Inhale and press your tailbone back against the floor. Repeat 6-10 times. Photograph: Chris Hugall
A spinal mobility and core strength exercise that also works your buttocks. Lie on your back, knees bent and feet hip-width apart, heels in line with your sit bones. Place your arms at your sides, palms down. Exhale and scoop your tailbone under while firming your buttocks. Slowly begin to pick the spine off the floor one vertebra at a time. Keep your knees over the heels and push them away from the hips to lengthen the spine. Don’t arch your back. Inhale as your arms glide overhead and rest for a moment, then exhale as you slowly roll your spine back to the floor. Inhale again as you bring your arms back to your sides. Repeat 8-10 times. Photograph: Chris Hugall
Good for preventing lower back pain and developing pelvic stability. Lie on your back, knees bent and feet flat on the floor , hip- width apart. Rest your arms on the floor, slightly outstretched, palms facing upwards. Breathe deeply and engage (but don’t clench) your pelvic floor and abdominal muscles. The idea is to stabilise your trunk while allowing your legs to move freely. As you inhale, use your abdominal and thigh muscles to lift one foot off the ground. Keep your leg bent at 90 degrees. Continue until your calf is parallel to the floor. Exhale and return your foot to the floor in a slow, controlled movement. Repeat 3-5 times on each leg. Photograph: Chris Hugall
Strengthens and stretches the arms, legs and spine. Start on your hands and knees, with the fingers of each hand evenly spread. Your knees should be placed directly below your hips and your toes turned under. Exhale and lift your knees away from the floor. At first, keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone and lift your sit bones toward the ceiling. Exhale and push your thighs back and stretch your heels down towards the floor. Straighten your knees but be sure not to lock them. Don’t allow your armpits to collapse and keep your head between your arms without letting it hang. Press your fingers into the floor and keep your shoulders broad. Hold for 30 seconds to 3 minutes . Photograph: Chris Hugall
Strengthens the ankles, calves and spine but also stimulates the diaphragm and heart. Stand with your feet hip- width apart and inhale deeply, raising your arms up towards the ceiling, palms facing inwards. Exhale and bend your knees at a 45-degree angle, so that your knees project slightly over your feet. Keep your inner thighs parallel and don’t arch your back. Direct your tailbone towards the floor to keep the spine lengthened. Hold the position for 30-60 seconds. Inhale, straighten your knees and release your arms. Repeat 3-4 times. Photograph: Chris Hugall
An excellent all-round toning exercise that particularly strengthens the abdominals. Start on all fours resting your forearms on the floor with your palms flat on the ground (elbows underneath shoulders). Slowly lengthen one leg at a time, raising up on your toes but keeping your back flat and in a straight line from your head to heels. Tilt your pelvis and contract your abdominals to prevent your bottom from rising up or dropping towards the ground. If you find this too hard, try the modified version with your knees on the ground until you build up strength. Hold for 10-40 seconds. Return to all fours and repeat 3-5 times. Photograph: Chris Hugall
This move stretches and strengthens the hip flexors which can get tightened from too much sitting. Stand with your feet hip- width apart, hands on hips. Keep your shoulders relaxed and your body lengthened. Take a step forward with your right leg and bend your right knee, keeping your back leg straight and the ball of your left foot on the floor. Don’t let your right knee bend past your toes, and keep your hips level. When you feel the hip stretch, progress into the second (optional) phase by raising your arms above your head. Imagine your shoulder blades are sliding down your back as you extend your arms upwards. Hold for 10-50 seconds before returning to the start position. Repeat on the other leg. Photograph: Chris Hugall
Strengthens and lengthens the upper back muscles while stabilising the shoulder girdle. (Avoid this one if you have any neck or shoulder injuries or pain.) Lie on your stomach with your forehead on the floor and arms at your sides, palms facing up. Imagine your feet, knees and thighs are weighted and keep them on the floor (without tensing them) throughout the exercise. Press your pubic bone into the floor and lift your arms in line with your waist, lengthening through the spine as you do so. Feel your shoulder blades glide down your back and come together as you raise your arms. Allow your face to float an inch off the floor. Hold for 3-5 seconds, breathe deeply and lower back down. Repeat 4-6 times. Photograph: Chris Hugall
This rotational exercise helps open out the muscles in your shoulders and chest. Lie on your side on the floor, using a small pillow for head support. Place your ankles, hips, knees and feet together with knees bent in front of you at a 45-degree angle. Stretch your arms out in front of you and place your palms together. Slowly begin to lift your top arm until it rises vertically above you, drawing a half circle as you rotate your upper body. Turn your head so that your eyes follow your arm, but keep your knees, feet and hips anchored at all times and your abdominals lightly contracted. Slowly return to the start position by reversing the half circle. Repeat 8-10 times on both sides, increasing the range of motion as you progress. Photograph: Chris Hugall
Excellent for spinal release and general relaxation. Kneel on the floor, touching your big toes together and sitting on your heels, with knees hip-width apart. Exhale and place your forehead on the floor, bringing your arms forward. Hold the position until you feel totally relaxed for 1-3 minutes. Slowly return your arms to the side of your body and return to a kneeling position. Photograph: Chris Hugall
