Exercising the Core
The muscles of the core - the abdomen, chest and back stabilize the rest of the body. We could think of our core as a strong column that links the upper and lower body.
What You Need
Comfortable clothes and shoes, a chair or a stool.
Do each exercise 8 to 10 times, gradually increasing the repetitions as you progress.
Sit with arms crossed at chest level. Press strongly inwards several times. Repeat at eye and waist levels.
Do both the exercises to firm your waist.
Waist exercise 1
Interlock fingers above head. Bend from side to side with small, successive movements.
Waist exercise 2
Interlock fingers above head, twist to side and lower elbow towards the knee. Bend gradually, slowly return to the starting position and repeat for the other side.
Lie on your back, keep your feet flat on the floor, and bend your knees. Breathe out and curl up, bringing your arms in front. Just raise your shoulders off the floor while doing this. Hold in this position for two seconds and repeat. As you get fitter, build up to five seconds.
Here is a set of five exercises to keep your back strong and supple. Maintain a good posture throughout these exercises. Lie flat on your stomach with your hands stretched out in front of you, palms facing the floor. This is the starting position for the first two back exercises.
Back exercise 1
Lift your right arm and left leg a few centimeters off the floor, while looking up. Try and get the upper arm and thigh off the floor as you progress. Slowly return to the starting position and repeat with the other arm and leg.
Back exercise 2
Tighten your buttocks and lift both your arms and legs off the floor simultaneously. Always finish back exercises by curling into a ball.
Shoulder Exercise and Upper Back Exercise
Lie flat on your stomach with your hands interlocked on the buttocks. Lift your head and shoulders off the floor as you pull your hands downwards. Slowly return to starting position and repeat.
To help release your back after these strong exercises, let your knees roll from side to side so that the twist comes from the waist. Lie on your side. Stretch out one arm and place the other arm on your waist. Lift both legs together and hold for three seconds. Repeat on the other side.
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