Quadruped knee hover

• Duration: 5 min
• Level: Beginner
• Goal track: Weight loss

Start on your hands and knees, wrists under your shoulders and knees under your hips, with your spine in a neutral, flat line. This is your starting position. Breathe out as you gently brace your middle and lift your knees just a centimetre or two off the floor, keeping your back flat rather than rounding or arching. Hold the hover for 3 to 5 slow breaths, breathing steadily throughout, then lower your knees back down with control. Repeat 4 to 5 times.