Lateral balance exercise
This exercise can be performed (Side Balance Crunch) by fixing the left knee and left hand on the ground, and the right arm straight up, and then extending the right foot until the body becomes a straight line, then pulling the left knee towards the torso, and the right elbow towards the knee, Then straighten the arm and leg, making sure to repeat this 10 times, and then switch to the other side.
Abdominal crunch can be performed by lying on the back, placing the feet on a wall so that the knees and hips are at a 90-degree angle, then tightening the abdominal muscles inward, raising the head and shoulders off the ground, and preferably placing the arms on the chest crosswise instead of Put them behind the head, in order to avoid straining or twisting the neck, and try to stay in this position while taking 3 deep breaths, and then return from the beginning, and repeat that.
This exercise is by placing the four limbs on a carpet, so that the knees are on the carpet, and the hips are separated from each other, and the hands are on the carpet at the level of the shoulders, then exhale, and raise the head towards the ceiling like a cat, and then lower it down, then tighten The abdominal area towards the spine, waiting for a short period and then inhaling the air, and then completing the tightening of the abdomen, and raising the head to the top, while allowing the rib cage to expand and stretch, and continue to do so for a short period, taking care to repeat the exercise for 15 times.
The hundred exercise
This exercise (Modified Hundreds) can be applied by laying flat on the back, placing the arms on both sides, with the knees at a 90-degree angle, then raising the knees straight up along the hips and legs, parallel to the ground, then tightening the muscles to raise Head, neck, and shoulders off the ground, with the arms raised, then try to reach the most possible area with the tips of the fingers, and start moving the arms down and up, taking care to inhale and exhale for five times.
- ↑ LISA WHITMORE , “6 Easy Exercises to Strengthen Your Core”, www.realsimple.com, Retrieved 16-1-2018. Edited.
- ↑ “Slide show: Exercises to improve your core strength”, www.mayoclinic.org, Retrieved 16-1-2018. Edited.
- ^ AP Brook Benten Jimenez (2-11-2016), “5 Ways To Gently Begin Strengthening Your Core”, www.prevention.com, Retrieved 16-1-2018. Edited.
Body strengthening exercises