Supermans
An individual needs strong back extensors to keep excellent posture. These muscles run along either side of the spinal column. Weak back extensors can decrease spine and pelvic support, however doing an exercise called a "Superman" can assist.
To perform a Superman:
- Lie face down on the ground and stretch both arms out in front of the body, keeping the legs extended and flat on the ground.
- Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
- Attempt to draw in the belly button, lifting it off the floor to engage the core muscles.
- Keep the head straight and look at the floor to prevent neck injury.
- Stretch the hands and feet external as far as possible.
- Hold the position for 2 seconds.
- Go back to the starting position.
- Repeat set 10 times.
Clamshell
This exercise enhances the glutes, in specific the gluteus medius, which helps with raising our legs out to the side (and stabilizing the pelvis and hips).
How to do it:
- Lie on your left side with your elbow bent. Use your left hand to prop up your head.
- Stack your right leg and foot on top of your left, and bend your knees to form a 45-degree angle. Place your right hand on your hip or lightly on the floor in front of you for balance. This position is starting one.
- Gradually lift your right knee towards the ceiling, keeping your feet touching. Utilize your glutes to initiate the motion, and squeeze them as you raise.
- Lower your best leg back to fulfill the left.
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Stability Ball Pike
- Start in a high plank position with shoulders straight over wrists and tops of feet resting on a stability ball. Your body must form a straight line from head to ankles.
- Without bending your knees, roll the ball toward your chest by raising your hips as high as you can toward the ceiling.
- Make a pause, then lower hips as you roll the ball back to the beginning position.
Repeat exercise 15 times.
Make it simpler:
- Start with a Knee Tuck: In a high plank position, location shins on the ball.
- Draw knees towards chest without raising your hips as you roll the ball to feet.
Repeat, then work your way up to the pike position as you get stronger and more stable.
Deep Stomach Strengthening
- Lie on your back. Put a small, flat cushion or book under your head. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed, and your chin carefully tucked in.
- As you breathe out, gently tense the muscles in your pelvis and lower tummy, so they're brought up towards your chest.
- Hold for 5 to 10 breaths and relax.
Repeat set 5 times.
Tips:
- because this is a slow, gentle exercise don't try to tense your muscles too quickly or too hard.
- make sure that you do not tense up through the neck, shoulders, or legs.
Side Plank
This exercise works the transverse abdomen, the obliques, the rectus abdomen, the quadratus lumborum (a deep core muscle in your back), and the hip kidnappers. It's a beneficial workout to the back.
How to do it:
- Put your left hand on the rug, directly beneath your left shoulder. Extend your legs so that your body is in one long line, and stack your best foot on top of your left.
- Engage your core and your butt. Raise your right arm towards the ceiling and look up towards your right hand.
- Hold this position, and then repeat it on the other side.
- Attempt 4 sets of 30 seconds hold, developing to a full three-minute hold.
