Begin by laying flat on the floor or mat and slowly raise the arms to meet the knees, forming a V.
Tighten your abdominal muscles, and rely on your core strength to keep you balanced in this position. Hold for as long as possible.
Repeat this move as many times as you can for one minute.
This is the #1 rated abs exercise for effectiveness in the world!
The only thing to watch out for is that you move too quickly throughout the movement. Go SLOWLY, and emphasize each rep.
Start with 3 sets of 35 repetitions on each leg. Work up towards 50 on each side.
The biggest mistake people make with this exercise is not keeping their backs flat. Keep your back as straight as possible, and try not to hunch over.
Practice in front of a mirror if you aren’t sure.
Keep that back straight, and press your chest out. If this feels too “easy,” try holding a 5-10 lb weight in your hands.
Exercise: Start with 3 sets for 20 repetitions total (move slowly).
This exercise should be felt in your lower and upper abs.
Hold your feet in the air with your lower back firmly against the mat. Remember that throughout this entire exercise, your lower back should stay on that mat. Reach up and try to touch those toes (it’s okay if you can’t, just go as high as you can), and come back down for one.
Repeat this move as many times as you can for one minute.
Back fat is about as sexy as a pair of bright yellow crocks… So don’t neglect it, because it’s a part of your core.
Raise your arms and legs as high as you can at the same time for 30 seconds. If that is relatively easy for you, go up to 1 minute for each rep.
Exercise: Start with 4 sets for 10 repetitions total.
Start in the regular plank position, and simply jump your legs out to the sides while holding your feet together.
Keep alternating legs right, legs back, and legs left. Make sure to keep your abdomen tight and engaged throughout this exercise.
Repeat this move as many times as you can for one minute.
Start by laying flat on the floor.
Reach one arm up as you also raise the opposite leg up at the same time.
Keep the other knee propped up for support, and keep your abdominal muscles engaged.
Repeat this move as many times as you can for one minute.
I think we all know how to do a crunch… Make sure you tighten your abdominal muscles as you lift up.
Focus more on engaging your core rather than rushing this exercise to do as many as possible.
A slower crunch done properly is more effective than throwing yourself up as quickly as possible.
Repeat this move as many times as you can for one minute.
We all want to feel better and have less pain as we age or as we function on a daily basis. Here are some stretching type of exercises, I found for you to do. These are to lessen your back pain, maybe even to alleviate back pain all together. MwsR ❤
From a kneeling position, place your left knee on the floor directly under your left hip, and place the right foot in front, flat on the ground, directly over the right ankle and the right knee at a 90-degree angle. Using your glute muscles, gently push your left hip forward until you feel the stretch. Hold for 5 to 10 seconds and repeat on the other side.
Yoga and Pilates classes are often designed to develop core and spine strength. If that’s not your thing, add planks to your daily routine. The plank is one of the best exercises you can do for your core because it builds isometric strength (a static muscle contraction) to help improve your posture.
Lie face down, with your legs extended and your elbows bent, directly under your shoulders. Contract your abs (this is the isometric contraction), then tuck your toes to lift your body off the ground. You should be in a straight line from head to heels. Hold for 60 seconds or as long as you can. (
Most people don’t think about their glutes beyond how they look in jeans. However, weak and inactive glute muscles contribute to back, hip, and knee pain. Strengthening this group of muscles can lessen pain. Incorporating an exercise called bridge or hip raise into your daily stretches will strengthen glute muscles, the back of the thighs (hamstrings), and the core.
Lie on your back, knees bent, feet flat on the floor, with feet about hip-width apart. Slowly lift your hips, tighten your core, and press your heels into the floor for stability. Make sure the glutes are doing the work by squeezing them. Avoid pushing your hips too high; instead, aim for a straight line from your knees to your shoulders and hold for 20 to 30 seconds.
There are many moves to open hips, but here’s one you can do at your desk: While sitting, cross your right leg, with the right ankle on your left knee. Keep your right leg parallel to the floor, or as close as you can. Gently push down on your right thigh and hold until you feel a good stretch. Repeat on the other side.
“Back-friendly cardio exercises not only help back pain patients stay more functional when discomfort does strike, but can help keep pain flare-ups at bay,” says Kaixuan Liu, M.D., Ph.D., founder and president of the Atlantic Spine Center in West Orange, NJ. Walking, swimming, or using an elliptical trainer or stationary bike are all good options.
Cardio promotes healing by increasing the flow of oxygen and nutrients to the spine,
reduces joint stiffness, increases production of endorphins—feel-good chemicals—and helps control weight, which reduces stress on the spine.
Mws R Writings 