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Showing posts with label BACK. Show all posts
Showing posts with label BACK. Show all posts

Monday, December 8, 2014

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.