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Supine pendulum legs

Core · Core anti-rotation · back and glutes
Default: 2 sets × 10 reps · Rest 45 sec between sets

Setup

• Lie on your back, arms out, each hand pressing on a dumbbell
• Foam roller between your feet, legs straight up

Each rep (10 sec)

1. Legs to the left, shoulders down 3 sec
2. Brace, back to center 2 sec
3. Legs to the right, controlled 3 sec
   • Both shoulders and arms stay on the floor
   • Your core lowers the legs, don't swing them
   • Come back before your legs touch the floor
4. Brace, back to center 2 sec

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.