This exercise is to strengthen your muscles around the lower back and abdominal muscles, this can be done either by lying down on the floor or standing position against the wall. This exercise is very important for a strong back, those who are already suffering from back pain need to get comfortable with the movement and do not rush yourself. This is also good for those who are pregnant.
- First lie down on the floor with your back.
- Relax and breath in and out.
- Slowly pull your knees up facing towards the sky.
- Make sure your feet are flat on the floor.
- Tighten your buttock.
- Take a deep breath, while taking a breath pull your stomach (Abs) inwards so
that is tight.
- Make sure your belly button is pulled towards your spine.
- While doing this, you will notice a hollow (pelvic) between your back shoulder
and your buttock.
- Concentrate, hold this position for about 6 to 10 seconds.
- And then relax, again breath in and out.
- Repeat the same for 5 times.
Get comfortable with this and then you can get ready for the core exercise. In which every step is the same except the buttock, here you need to rise your buttock also.
- First lie down on the floor with your back.
- Relax and breath in and out.
- Slowly pull your knees up facing towards the sky.
- Make sure your feet are flat on the floor.
- Tighten your buttock.
- Take a deep breath, while taking a breath pull your stomach (Abs) inwards so
that is tight.
- Make sure your belly button is pulled towards your spine.
- While doing this, you will notice a hollow (pelvic) between your back shoulder
and your buttock.
- Concentrate, hold this position for about 6 to 10 seconds.
- And then relax, again breath in and out.
Get comfortable with this and then you can get ready for the core exercise. In which every step is the same except the buttock, here you need to rise your buttock also.
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