EXERCISES FOR ABDOMEN, BACK, AND BUTTOCKS

EXERCISES FOR ABDOMEN, BACK, AND BUTTOCKS

Exercise 1 for muscles of lower abdomen: Lying flat on the floor, exhale, then raise one leg slowly without bending; hold it up at about a 45- degree angle while counting to 10 (about 10 seconds); lower it slowly; inhale, repeat with the other leg. 

To strengthen the muscles without straining them, begin by repeating the exercise 2 or 3 times, and increase gradually until you can repeat about 20 times without straining.

Note: Exhaling helps to protect the diaphragm from the pressure generated by borne exercises.

Exercise 2 for muscles of upper abdomen: Lying flat on the floor, with arms folded over chest, raise head and shoulders slowly on the floor; hold for about 10 seconds; relax and inhale, As muscles grow stronger, increase gradually to or muscles of buttocks: While lying flat, tighten the buttocks as much as possible; hold for about 10 seconds before relaxing. 

Repeat 2 or 3 times and increase gradually to about 20 times. Exercise 4 for muscles of back: Lying on your stomach, keep arms at sides and legs on the floor, and slowly raise chest and shoulders. Hold for about 10 seconds. Lower slowly. Increase gradually from 2 or 3 times to about 20 times.