1. Side to Side
Lie in your lower back, knees bent and toes flat on the floor, together with your hands at your sides. Exhale and settlement your abs as you slide your right hand in the direction of your right foot. Your head and neck should stay aligned and your decrease lower back pressed to the ground. Go back to start, then switch facets. Repeat 15 times.
Start in your fingers and knees. retaining your back and ab muscle tissues reduced in size, drop all the way down to your forearms even as extending legs out behind you so you are resting on the balls of your ft. Be sure to maintain your back immediately, hips up, and neck at ease. maintain for 3 seconds, then go back to start. Repeat 10 times.
3.Fingers to Toes
Lie for your back along with your legs straight and extended closer to the ceiling, with hands down by your aspects. Exhale and contract your abs as you crunch up from your waist and expand your palms in the direction of your ft. Maintain your again flat at the ground. paintings up to two units of 15 repeats.
Lie on your back with your fingers resting behind your head. Keeping your abdominals tight, raise your left knee and touch it to your right elbow. Return to start, then raise your right knee and touch it to your left elbow. Alternate for 15 reps in a smooth, continuous motion, keeping abs engaged and hands relaxed so you don’t pull on your neck. Work up to 2 sets.
Brace yourself among the backrests of strong chairs, preserving elbows barely bent, shoulders down, neck at ease, head and chest lifted. Maintaining your abs tight, exhale and then very slowly convey your knees to your chest without swinging backward and forward. If your form falters, try elevating one knee at a time. Increase to a few units of 15 repeats.
6.Ball Leg Lift
Lie face down on a ball and roll forward till your palms are on floor and just the tops of your toes are flat on ball. Keeping your again and right leg instantly, slowly carry leg a couple of inches closer to the ceiling. Preserve for 3 seconds, then lower. Do 10 reps, then switch legs. Add 2 repetitions each week as long as you may keep best shape.