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.
