Retail Plus
Hyderabad
Abdominal Regime
ABDOMINAL exercises are the most neglected in many a fitness enthusiast’s work out regimen. There’s also a wrong notion that abdominal muscles are periphery parts which spout growth by working out other parts with weights. It’s a complete misperception as abdominal muscles require special movements to tone them for that sprightly look. This week Mohd. Naseer demonstrates a few exercises which can be done by anyone and anywhere irrespective of age, gender and place.
1. Lie down face up. Lift the upper and lower body slightly off the ground taking the support of lower back and abdomen. Fold the left knee and bring it towards the chest, hold for 10 seconds and come back. Repeat 10 times alternate legs (3 sets).
2. Lie down face up. Lift the upper and lower body slightly off the ground taking the support of lower back and abdomen. Slowly fold upper and lower body towards the abdomen simultaneously. Hold for 10 seconds and come back. Repeat 10 times (3 sets).
3. Lie down face up. Fold both the knees keeping legs on the ground and cross one leg on to the other and take support of elbows for the neck. Take one elbow off the ground and touch the opposite knee with it. Hold for 10 seconds and come back. Repeat 10 times each side (3 sets).
4. Lie down face up. Lift both the legs together off the ground without bending the knees. Slowly take them upwards till they reach the chest level. Hold for 10 seconds and come back. Repeat 10 times (3 sets).
5. Lie down face up. Keep hands and legs straight. Fold the knees keeping feet on the ground. Slowly lift the torso and stretch out both the hands between the knees without moving the legs. Touch your toes with the hands and hold for 10 seconds. Come back and repeat 10 times (3 sets).
Do not strain too much and discontinue when you experience any sharp pain in the relevant body parts. For best results breathe in and breathe out rhythmically.
(Md. Naseer is a renowned Fitness & Wellness instructor with over a decade’s experience. He has a certification from the prestigious BREATHRAX academy of Health & Fitness, USA and offers training at various places including Country Club, IAS Officers’ Association Club etc. He can be reached at 9246361867 or mohdnaseer1234@gmail.com)
> C P Raj
(photos by M. Balu)
Printer friendly
page
Send this article to Friends by
E-Mail
Retail Plus
Hyderabad
|
