Cat Pose
Target Muscles: Upper back, lower back, and glutes.
Starting Position: Position your torso supported by both palms and knees, resembling a cat-like stance.
Steps:
- Arch your lower back, gazing upward to stretch the lower back.
- Exhale, drawing your belly in, creating a hunchback while looking toward your navel.
- Repeat the sequence of inhaling and exhaling, performing it 20 times within 8 minutes.
Precaution: Ensure consistent breathing throughout the exercise. [3]
Scoliosis Pilates
Target Muscles: Hamstrings, glutes, lats, and lower back.
Starting Position: Lie flat on your back with knees folded.
Steps:
- Place a small gym ball between your knees and position your palms at your sides.
- Lift your hips by gently pushing upward, holding for 3 seconds before lowering.
- Perform this sequence 10 times within 10 minutes, focusing on arching your back while initiating the exercise.
Precaution: Maintain the arched back position during initial setup and execution.
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