From iron to dolphin
(3 x 10). Get on the plank with your forearms supported. Without moving your arms or legs, raise your hips to the dolphin pose. Return to griddle. To be most effective, do this exercise as slowly as possible while maintaining core control at all times. ⠀
Crabs on both sides
(3 series x 12 repetitions). Get into the crab pose: looking up, arms outstretched, legs bent 90 degrees, palms and feet supported, and the butt elevated. Take off your left arm and turn your whole body to the right until you are face down (like on all fours but without supporting your knees). Return to the starting pose. Repeat to the left and return.
(3 x 8). Lie on a stool, supporting the entire trunk. Start in the contracted position, as if you are hugging the stool. Exhale and extend your arms and legs at the same time as if you were flying. Return to the starting position. "It's great for everything the trunk and back, especially if you hold the position for a second when you reach the maximum extension ", Natacha says.