Lie down on your belly, rest your forehead comfortably and relaxed on your hands. Your shoulders are relaxed as well, pushing away from your ears. In this relaxed position, bring your hip bones to the ground and squeeze in your belly. Lift one leg slightly, bend your knee and lift it a little bit more. Make sure to keep both hip bones in contact with the ground. You should feel this in your lower back, lumbar region and your butt.
Butterfly with Thera Band
Bring your resistance band under tension behind your shoulders. Arms are stretched to the sides. Bring your straight arms together in front of your chest.