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recreation physiologist Andy Pedashenko suggests hip raises: lying to your back, toes hip distance aside and knees bent (ft flat to the ground), squeeze your bottom to raise your hips, making a straight line from shoulder to knees. Or are attempting the “Superman”: kneeling on all fours, knees directly underneath hips and hands below shoulders, have interaction your core. Retaining your hips, shoulders and spine in the identical function, slowly elevate your right hand in entrance and left leg at the back of you, then swap sides: “maintain these for five-10 seconds, then relaxation 5-10 seconds, repeating three-4 instances.”