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Health and Fitness - Sports and the Gym
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Couch workouts. Elevate your legs while doing crunches in order to assist you steady your lower back. Lie down with your face up, bend your knees and put your heels on the couch or your bed. Put your hands at the back of your head and pull your tummy in and contract your upper torso. Do this exercise for sixteen times. Then, rest your upper body and work your buttock muscles and hamstrings by raising each vertebra to achieve a bridge position. Repeat twelve times.
Plank. This workout is said to be one of the best ways to enhance stamina in the abdominal and the back areas and to improve the stabilizer muscles. In order to do this, just lie on the floor facing down and rest your toes and forearms. Tuck your tailbone, tighten your abdominal muscles and raise your whole body from the floor. Make sure to maintain your back in a straight line from head to feet to avoid injuries. Keep this position for around thirty seconds then lower your body to the floor. Do this as many repetitions as you want.
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