1
Ring Inner Thigh Press
Legs · 8-10 reps
Reps: 10 reps
Keep pelvis stable. Don't grip with feet — squeeze from inner thighs. Breathe through hold.
2
Ring Chest Press
Arms · 8-10 reps
Reps: 10 reps
Don't lock elbows. Keep shoulders down. Breathe out on press.
4
Clamshell
Legs · 10-12 reps each side
Reps: 12 each (with ring)
Don't let hips roll back. Keep pelvis stable. Lift and lower with control.
5
Plank
Full Body · 30-60 seconds
Reps: 30 sec
Squeeze glutes and quads. Pull navel to spine. Keep neck neutral — eyes between hands.
6
Mermaid
Obliques · 3 reps each side
Reps: 3 each
Sit tall before bending. Reach from waist, not shoulder. Keep hips grounded.