LB1 – Lie on your back. Bend your knees and tuck in your stomach. Push your low back on the bed and hold for 6 seconds.
LB2 – Lie on your back. Bend your knees and tuck in your stomach. Push your low back on the bed and push the mat with your arms. Hold for 6 seconds.
LB3 – Lie on your back. Bend your knees and tuck in your stomach. Push your low back on the bed and push the mat with your elbows. Hold for 6 seconds.
LB4 – Lie on your back. Bend your knees and tuck in your stomach. Push your low back on the bed and raise your arms. Hold for 6 seconds.
LB5 – Lie on your back. Bend your knee and push with your opposite hand. Hold for 6 seconds.
LB6 – Lie on your back. Cross your legs and lift your neck and shoulder blade. With your arms push against your knee. Repeat with the opposite side.
LB7 – Lie on your stomach. Bend your knee and lift your leg off the mat. Hold for 6 seconds.
LB8 – Lie on your stomach. Straighten your legs and put your arms next to your body. Lift your arms off the ground hold for 6 seconds.
LB9 – Lie on your stomach. Straighten your legs and put your arms up. Lift your arms off the ground. Hold for 6 seconds.
LB10 – Lie on your stomach. Straighten your legs and put your hands on your neck. Lift your elbows off the ground.
LB11 – Lie on your stomach. Put your hands above your head and alternately raise your left arms and right leg together. Repeat with the opposite side.
LB12 – Lie on your stomach. Put your hands above your head. Raise your legs and arms at the same time.
LB13 – Lie on your stomach. Straighten your legs and lift your arms and back off the ground
LB14 – Lie on your stomach. Straighten your legs and put your arms up. Lift your arms and back off the ground.
LB15 – Lie on your stomach. Straighten your legs and put your hands on your neck. Lift your elbows and back off the ground.
LB16 – Kneel on all fours. Arch your back, hold for 6 seconds.
LB17 – Kneel on all fours. Sink your back towards the floor.
LB18 – Kneel on all fours. Alternately raise the left and right arm. Hold for 6 seconds.
LB19 – Kneel on all fours. Alternately raise the left and right leg. Hold for 6 seconds.
LB20 – Kneel on all fours. Alternately raise your left arms and right leg together. Repeat with the opposite side.
LB21 – Lie on your back. Pull the knee to the chest. Hold for 20 -30 seconds, repeat with the opposite side.
LB22 – Lie on your back. Pull the knees to the chest. Hold for 20 -30 seconds.
LB23 – Lie on your back. Cross your legs (knee over the knee) and pull the knees to the chest. Hold for 20 -30 seconds.
LB24 – Lie on your back. Cross your legs (ankle over the knee) and pull the knees to the chest. Hold for 20 -30 seconds.
LB25 – Kneel on the floor with arms in front of you and palms toward the floor. Hold for 20 – 30 seconds.
LB26 – Kneel on the floor. Stretch your arms in front of you, and move your arms left/right. Hold for 20 – 30 seconds.
LB27 – Lie on your back. Hold arms straight up and hips and knees bent to 90 degrees. Extend one arm above the head while at the same time lowering the opposite leg.
LB28 – Lie on your back. Bend your knees and put your arms on the thighs. Slide with your arms over your legs while lifting shoulder blades.
LB29 – Lie on your back. Bend your knees and put your arms on the chest. Lift shoulder blades.
LB30 – Lie on your back. Bend your knees and put your hands on the neck. Lift shoulder blades.
LB31 – Lie on your back. Bend your knees and put your arms over the head. Lift shoulder blades.
LB32 – Lie on your back. Bend your knees and hips. Lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
LB33 – Lie on your back. Bend your knees and hips. Put the towel between your knees, and squeeze it. Lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
LB34 – Lie on your back. Bend your knees and hips. Slowly open/close your legs.
LB35 – Lie on your back. Bend your knees and hips and put the elastic band around the knees. Open your legs. Hold for 6 seconds.
LB36 – Lie on your back. Bend your knees and hips. Put the elastic band around the knees. Open your legs and lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
LB37 – Lie on your side. Bend your knees and hips. Open/close your legs.
LB38 – Lie on your side. Bend your knees and hips. Put the elastic band around the knees and open/close your legs.
LB39 – Lie on your back. Bend your knees and hips. Lift your body of the mat as well as your arms. Your back should be completely straight. Hold for 6 seconds.
LB40 – Lie on your back. Bend your knees and hips. Lift your body of the mat. Your back should be completely straight. Make one knee straight. Hold for 6 seconds.
LB41 – Lie on your back. Bend one leg, and another one is straight. Pul your foot up and lift your leg.
LB42 – Lie on your back. Bend your knees and hips. Make your knee straight.
LB43– Lie on your back. One leg is bent. Opposite, the leg is straight up, and the foot is bent down. Hold the head on the mat. At the same time, lift your foot and your head. Then put it in the start position.
LB44 – Lie on your back. Bend your leg in the hip and knee. Put your leg over another leg and hold for 30 seconds.
LB45 – Lie on your stomach. Bend the knee with your arm. Repeat with the opposite side.
LB46 – Sit. Bend knees and hips. Hold the foot together and knees apart. Slightly bend over.
LB47 – Sit and hold your legs straight. Touch your toes. Hold for 30 – 45 seconds.
LB48 – Sit and put your legs straight apart. Touch your toes. Hold for 30 – 45 seconds.
LB49 – Sit. One leg is straight and another bent. Touch your toes. Hold for 30 -45 seconds.
LB50 – Sit and old legs apart. Rotate on one side. Stand up on your knees.
LB51 – Get on your knees. Put your arms above the head. Try to “reach the ceiling.”
LB52 – Kneel with right knee on the ground. The left leg is bent in the hip and knee. The foot is on the floor. Push right hip forward and extend your back. Repeat with the opposite side.
LB53 – Kneel with right knee on the ground. The left leg is bent in the hip and knee. The foot is on the floor. Push right hip forward and extend your back. Lifts your right arm, and bend to the opposite side.
LB54 – Lie on your stomach. Rise on your forearm and toes. Your back should be completely straight.
LB55 – Lie on your stomach. Rise on your forearm and toes. Your back should be completely straight. Lift your leg.
LB56 – Lie on your stomach. Rise on your forearm and toes. Your back should be completely straight. Move one leg to the side.
LB57 – Lie on your stomach. Rise on your forearm and toes. Your back should be completely straight. Bend your leg at the knee and hip.
LB58 – Lie on your stomach. Rise on your hands and toes. Your back should be completely straight.
LB59 – Lie on your stomach. Rise on your hands and toes. Your back should be completely straight. Raise one arm.
LB60 – Lie on your stomach. Rise on your hands and toes. Your back should be completely straight. Raise one leg.
LB61 – Lie on your stomach. Rise on your hands and toes. Your back should be completely straight. Raise one arm and opposite leg.
LB62 – Lie on your side. Bend your lower leg. Rise on your forearm, knee, and foot and hold
LB63 – Lie on your side. Rise on your forearm and foot and hold.
LB64 – Lie on your side. Rise on your forearm and foot. Hold while your leg is up.
LB65 – Lie on your side. Rise on your forearm and foot while you are moving leg up/down.
LB66 – Lie on your stomach. Rise on your forearm and hold. The pelvis should stay in contact with the mat during entire movements.
LB67 – Lie on your stomach. Rise on your hands, and hold. The pelvis should stay in contact with the mat during entire movements.
LB68 – Lie over the Physioball. Hands and feet are on the mat. Raise one arm and opposite leg. Hold for 6 seconds.
LB69 – Put your forearms on the Physioball and feet on the mat. Your back should be completely straight. Lift one leg of the mat. Hold for 6 seconds.
LB70 – Lie on your back. Put your feet over the ball. Lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
LB71 – Lie on your back and put your feet on the ball. Bend your knees and hips. Lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
LB72 – Lie on your back and put your feet on the ball. Bend your knees and hips. Lift your body of the mat. Your back should be completely straight. Make one knee straight. Hold for 6 seconds.
LB73 – Put your feet on the Physioball. Your back should be completely straight. Roll the Physioball while bending your hips and knees.
LB74 – Lie on the Physioball with hips just off the ball. Tuck your stomach in and hold.
LB75 – Lie on the Physioball with hips just off the ball. Tuck your stomach in and lift one leg until parallel with the ground. Hold for 6 seconds.
LB76 – Lie on the Physioball only with your shoulder blade on. Tuck your stomach in and hold.
LB77 – Lie on the Physioball only with your shoulder blade on. Tuck your stomach in and lift one leg until parallel with the ground. Hold for 6 seconds.
LB78 – Lie on your stomach. Rise on your hands and toes. Your back should be completely straight. While someone throwing Physioball to you, you should lift one arm and push Physioball back.
LB79 – Sit on the Physioball with your spine straight. Bounce on the Physioball.
LB80 – Sit on the Physioball with your spine straight. Move your pelvis front/back.
LB81 – Sit on the Physioball with your spine straight. Move your pelvis left/right.
LB82 – Sit on the Physioball with your spine straight. Make your pelvis move diagonal.
LB83 – Sit on the Physioball with your spine straight. Make a circle with your pelvis.
LB84 – Sit on the Physioball with your spine straight. Lift one leg until parallel with the ground and hold.
LB85 – Sit on the Physioball with your spine straight. Lift one knee and hold.
LB86 – Stand up straight. Bend to the left side ten times. Repeat to the opposite side.
LB87 – Stand up straight. Bend your back backward.
LB88 – Stand up straight. Rotate your back to one, and then the to another side.
LB89 – Stand up straight. Tuck in your stomach.
LB90 – Stand up straight. Bend your back forward.
LB91 – Put your forearm on the wall. Gently push your pelvis with the opposite arm.
LB92 – Stand on one leg. Lift the second leg of the floor, forward. Hold for 30 seconds.
LB93 – Stand on one leg, lift the opposite leg to the side. Hold for 30 seconds.
LB94 – Stand on one leg. Lift the opposite leg of the floor backward. Hold for 30 seconds.
LB95 – Stand on one leg and close your eyes. Lift the opposite leg of the floor, forward. Hold for 30 seconds.
LB96 – Stand on one leg and close your eyes. Lift another leg to the side. Hold for 30 seconds.
LB97 – Stand on one leg and close your eyes. Lift the second leg of the floor backward. Hold for 30 seconds.
LB98 – Kneel with one knee on the ground. The opposite leg is bent in the hip and knee. The foot is on the floor. Put your arms in front of you. Slowly move them to the side.
LB99 – Kneel with one knee on the ground. Another leg is bent in the hip and knee. The foot is on the floor. Put your arms in front of you. Hold elastic bend. Slowly move to the side.
