Side planks work predominately the sides of the waist with help from hips, shoulders and shoulder blades for stability. They have been shown to be effective at improving scoliosis and give you stability through the spine. Lay on your side and stack your feet. Prop up our upper body on one forearm and then lift the waist until your body is in a straight line. Hold. If this is difficult, perform from the knees in the same manner.
Warrior lunges are a great exercise for the inner and outer thighs as well as flexibility and mobility through the hips and groin and hamstrings.
Start in the side warrior position with feet about 3-6 feet apart depending on your height and mobility. Make a 90 degree angle lining the feet up heal to heal. One knee will be bent at 90 degrees with toe and knee inline and pointing to the side. The other leg is straight with toe and knee facing the front. Look to the hand on the side of the bent knee and spread the arms out straight from the shoulders with the elbow pits up and palms down. Shoulders are pulled down and wide reaching long through the finger tips. Take a deep breath and pivot your feet so that the bent knee and foot are now pointing to the front and the straight leg toe and knee are now pointing up. Exhale as you squat down on the bent knee side and looking to the opposite hand. Do not bounce at the bottom. Inhale as you press the bent knee straight and bend the other knee to 90 degrees setting up your side warrior on the other side. Inhale and repeat. 10 to 20 reps each side is a great. You can also hold the top side warrior position for time. Great for the legs and posture!
Standing trunk rotation
This is great for flexibility and circulation in the spine and trains the muscle off the torso for rotational activities such as golf. Four! Done properly we will be activating the transverse abdominis which acts like a natural built in girdle, trimming the waist line and stabilizing the spine. We will also work the neck and decompress the shoulder girdle through the elbow and wrist so pay attention! This is not a heavy exercise but if you stay engaged and use your muscles rather than momentum to rotate, you will get much more benefit. 25 to 50 reps is good.
To get set we will start in standing mountain with arms extended. Feet are a few inches apart pointing forward with a slight bend in the knee engaging the front and backs of the thighs stabilizing the legs. Tuck the hips slightly and contract the glutes, work your stomach in and chest ups, think bellybutton to the spine. Now pull the chin in working tall through the crown of your head. Drop your shoulders down and wide making sure not to pinch the shoulder blades together, keeping them neutral throughout the exercise. Reach your arms out to the sides with the “elbow pits” towards the sky extending long from fingertip to fingertip and palms facing down. Exhale and begin to rotate to the side using only the muscles of the midsection to twist the body. Keep the hips stable. Let out all your air and go as far as you can. Inhale slightly as you return to center and exhale again as you rotate to the other side in one fluid motion. Try to keep your head facing forward and stay tall. Repeat for 25 to 50 reps each side. Movements like this are said to massage the internal organs and help with digestion.