Bridge pose with foam roller

The fast-paced life of today requires one to not just remain fit but also agile, and RAPTfx is a great way of going about improving your foundation for more advanced exercise or routines. What’s more interesting about these exercises is that they’re easy to do and can be done at home. These foundation exercises have been put together after 15 years of combined experience between a team that consists of an occupational therapist, a rehab consultant and several personal trainers.

The purpose of these foundation exercises is to assist one with enhanced performance and improved muscular balance. Over the course of these exercises, one learns to activate deep core muscles, improve posture and align the spine, while reducing the risk of injury.

Clamps with mini loop
Lie on your back, getting ready to do the namaste with your feet. Knees bent, feet together and a mini loop around the knees (slip it on like you would an underwear).

Now, slowly engage the buttock muscles as you take the knees away from each, and bring the feet into namaste position. Hold for as long as you can, and then bring the knees back together. You may choose to do this without the band, to make it easier.

Single leg bridge 
Apply the same technique as bridge pose with foam roller. Once you’re in the top position, simply extend one leg for as long as you can, and hold that position with both hip bones aligned.

Hold for as long as you can and repeat with the other leg. 

Crab Walk with Mini Loop
Keeping your knees slightly bent, stand with your feet shoulder-width apart. We start to the right by taking a controlled step as far out as you can, landing the foot on the floor and following with the left leg coming in towards the right.

Follow this by the left coming in towards the right, but do as many steps to your right, and then change to the left. You should feel the muscles working along the hips on the side of both hips.

Side hover and leg abduction with mini loop
Lie on your right side and raise your body, balancing on your forearm and the edge of the foot. Place the above foot over the right foot. Abduct the leg as much as possible against the mini loop resistance.

Hold as long as you can and then return to the floor. Make sure the shoulder and elbow are in one line, your neck and spine are aligned, and your feet are straight. Feel free to choose easier variations by placing the above foot on the floor behind or ahead of the right leg. You may choose to lie on your side on the floor, and do your leg abduction as an easier option. 

Bridge pose with foam roller
Lie on your back with your knees bent. Try and touch your fingers to your heels, without straining your body. Now, slowly put a foam roller or a cushion in between your knees. Slowly raise your hips as high as you can, squeezing the buttocks in together. Hold for as long as you can, and then return to the mat and start again. Aim for 10 repetitions with a maximum hold.

— The writer is a holistic wellness expert, celebrity  personal trainer and fitness instructor from Mumbai.