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ercises Lunges
These are great for strengthening your back and core muscles without putting too much stress or strain on your spine, notes Lamb.
When done on the floor, step ahead
with one foot and lean forward until your knee reaches a 90-degree angle, making sure the knee is aligned with the ankle. The back knee should bend enough to form a straight line from shoulder to hip to knee, with the heel lifted off the floor. Then switch legs. Do two to three sets of eight to 10 repetitions.
Russian Twist Planks strength.
It helps build core and shoulder Sit on the floor with legs in front of
you, bent at the knee, and feet on the mat. Lean your spine back and balance on your tailbone (you can either keep your feet flat on the mat or lift them an inch off the ground for a harder, more advanced core workout). With your arms to the side, use
your abdominals to twist from side to side. Do two to three sets of eight to 10 repetitions.
Planks strengthen the core and improve
posture by engaging the entire core muscle group when holding the position. If done on the floor, planks can be done on either the forearm or straight arm. Start by lying on your stomach and then push up and hold yourself off the ground with your forearms and toes. There should be a straight line from
your head to your feet. Hold for 30 seconds to a minute. Do three planks. As you get stronger, you can gradually work up to holding the pose for a minute.
Leg Switches
These work the core as well as the hips. On the floor, lie down on your back with
your arms at your sides, palms face down for balance. Extend both legs in front of you
with feet flexed. Slowly raise your right leg off the floor to a height that feels comfortable (at least three to six inches) then lower it. Once the right leg meets the floor, raise the left leg to a height that feels comfortable, then lower. Do two to three sets of six to 10
repetitions. Boat Pose This fully engages the core while
also focusing on the arms and legs. Sit on the floor with legs straight in
front of you. Lift your legs until they create a 45-degree angle with the floor and you are balanced on your tailbone. Stretch your arms to be parallel
to the floor. To make this more challenging, you can add a yoga block between your calves (as shown ), which will give a stronger core workout. Hold the pose for 10 to 20 seconds. Start with doing the pose five times and gradually work up to 10, if possible.
Bird Dog Pose
This helps promote proper
posture and alleviate lower back pain by strengthening the core, hips, and back muscles. Begin on all fours. Raise your
right arm and left leg, keeping your shoulders and hips parallel to the floor. Hold position for ten seconds. Repeat with left arm, right leg. Do two to three sets of six to 10 repetitions.
MARCH 2025 | NEWSMAX MAXLIFE 85
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