3-5 minutes on low intensity settings on any cardio equipment including treadmill, elliptical or bike.
8-10 reps of each exercise
Complete 3 sets of each exercise and move on to the next
Press one heel forward, keep that leg stretched, hands at hips, push hips back and hold for 20-30 seconds then switch legs
Stand tall, balance on one leg, bend the opposite knee, reach back to that heel and pull toward the seat. Avoid over-arching the low back. Keep abdominals in and strong. Hold for 20-30 seconds then switch legs