The result will not take long to appear: pain in the lumbar spine will go and waistline will appear. The key to success is regular exercise.
Exercise # 1
Position: lying on back, legs bent at the knees, feet on the floor... You can put your hands along the body, to cross them on your chest or to put his hands under his head. Lift head and shoulders off the floor. Hold this position as you can. Slowly get back. Perform the exercise, rising and falling up to 50 times without delay in the pose.
Exercise # 2
Position: lying on the floor, legs bent at the knees and slightly apart. With the power of "push" back to the floor. Hang on palms for the inside of the thighs and repel them away. Lifting his head forward, lift your shoulders off the floor. Make sure the part of the spine (from the shoulder blades down) tightly to the floor. In this position, move your upper body back 10-15 cm of Movement should be free and slow, with the head all the time looking up.Do 3 sets of 3 times.
Exercise # 3
Position: lying on the floor, legs bent at the knees and slightly apart. Raise both legs at 10-15 cm above the floor. Tear off his head and his shoulders, directing perpendicular to the ceiling of the straightened leg. If you are able, keep your foot vertically without hands.
Hands pull out in front of you as if you want them to be a few inches longer. Don't forget that the lower back and buttocks should fit snugly to the floor.
Exercise # 4
Position: lying on the floor, legs bent at the knees and slightly apart. Raise both legs. Grasp them and pull in the direction of the knees, head and shoulders. Now dip your feet and, holding outstretched as far as possible hands, gently twist the upper body part 15 cm forward and the same back. Execute 100 times. If you have weak legs can bend your knees.
Exercise # 5
Position: lying on the floor, arms bend at the elbows at shoulder level. Bend your right leg and bring it over the left, while trying to move up the right knee as close as possible to the left elbow. Keep your elbows off the floor. Straighten your leg and repeat 50 times. Then switch legs and again 50 times, in the direction of the elbow. This exercise from pain in the spine, which I'm sure many feel after walking in high heels.
Exercise # 6
Position: lying on the floor, lifting your chin up, bend your knees and place your feet on the floor, then raise your right leg, grabbing her from behind. Hold it as 30 seconds. Gently place your foot to the chest. Despite the resistance, move your foot back and forth 50 times. Repeat the same with the other leg.
Exercise No. 7
Position: lying on the floor, right leg bend at the knee and place the foot on the floor. Bend the left leg at the knee and place the foot on the inside of the right thigh. Place the palms under the head. Breathe deeply. Lift the head and shoulders. Reach out with your elbow to your left knee (right shoulder blade should break away from the floor). Slowly return to starting position. Perform the exercise for another 29 times, then adjust the feet places and will do another 30 times.
Exercise # 8
Lying on your back, bend your legs at the knees. Feet lay on the floor, in line with the buttocks. Select a suitable position for hands (you can put your hands along the body, to cross them on your chest or put your palm under the head). Slowly lower the right leg to the floor with the right hand and left leg lay on the right. Upper body remains stationary. Slowly return to starting position. Perform the exercise 30 times in one direction and the same in another.
Exercise # 9
In position, lying on your back, bend your legs at the knees, placing the foot on the floor. Pull your knees to your chest, severing the feet from the floor. Thighs should be perpendicular to the floor. Breathe deeply. On the exhale, lift the pelvis up from the floor solely by the force of the lower abdominal muscles. Reaching a maximum height, slowly, controlling the movement, return to its original position.
Source:
Women's Magazine
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