Home:

Diet:

Exercise: Fitness: Other: Story. Ads: 

Standing Side Bend

Stand up holding a dumbbell in your right hand and balancing your weight equally on both feet.  Your left hand can dangle to the side.

Inhale. Breath out as you lower your shoulders and upper trunk to the right as far as possible, but don't move your pelvis.  When you reach the lowest position, inhale; raise your trunk until you are standing.  Exhale and inhale.  Bend to the other side. Exhale then inhale.  Raise your self to the standing position.  Exhale and inhale.

Repeat 8 -15 times.  Then perform the exercise holding the dumbbell in the left hand.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
 

Pelvic Thrust

Lie with your back flat on the floor, your knees bent and your arms to your sides.  Raise your hips until your body forms a straight line with your knees and shoulders.  Hold position.  Lower.

Repeat 8 -15 times.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
 

Floor Arch


Lie face down on the floor with your arms above your head.  Slowly, raise your arms, trunk and shoulders, feet and thighs off the floor.  Your back will be arched and your weight will rest on your hips.  Hold this position.  Lower your extremities to the floor.

If you are week, you can raise your upper body or lower body one at a time.

Repeat 8 -15 times.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
 

References: