Crunch
Crunch variation is performed by following the following steps:
- Lie on the exercise mat, or on a carpet.
- Raise the feet from the ground, bend the knees towards the chest.
- Put the hands together behind the head, and lift the shoulders from the ground.
- Adjust the position of the feet so that they become at an angle of about 45 degrees with the ground, extending the arms towards the top of the head.
- Put the feet above each other quickly, repeating it eight times.
- Take down, rest for 30 seconds, then repeat this exercise again.
Leg lift
Leg Leggings can be performed by starting one leg after birth by following these steps:
- Lie on the back on the ground, extending the arms behind the head.
- Lift your right leg and left arm off the ground, so when exhaling, try touching the right foot with your left hand, and allow touching anywhere along the lower leg as a start.
- Lower arm and leg when inhaled.
- Repeat exercise with left leg and right arm.
- Try repeating the exercise to 15 times.
As for the practice of lifting the double leg is recommended to follow the following steps:
- Lie on the back on the ground, take down the hands; so that the palm of the hands down under the bone of the disability.
- Lift both legs at once until they become perpendicular to the ground when exhaling.
- Lower the legs when inhaled, and repeat this exercise 10 times.
Push the forearm
The mode of payment in all its forms is a type of exercise of equal measurement, which is fixed for a while, while the abdominal muscles are reduced, and the implementation of payment (Forearm Plank) by:
- Place the four rolls on the exercise mat or carpet (this position is similar to the exercise pressure mode), and breathe deeply during this process.
- Lower the forearms so that the distance between the forearms is equal to the width of the shoulders on the mat.
- Stretch the legs back, one by one until the body is supported by the forearms and toes only.
- Lift the body through the trunk, stay on this position for 10 seconds, and try increasing the duration to reach 30 seconds.
- Repeat the exercise five times.
Tilt the tub
Pelvic Tilt is practiced by:
- Lie on the floor with knees bent.
- Lie down on the ground by tightening the abdominal muscles and flexing the pelvis slightly.
- Stay on the same position for up to 10 seconds.
- Repeat the exercise five times, and try increasing the frequency to 10 to 20 times.
- Perform this exercise a few times a day to strengthen the abdominal muscles.
Kegel exercises
Kegel exercise is performed by following the following steps:
- Reduce the muscles of the pelvic floor, as it is when you refrain from going to the bathroom.
- Stay on this position for up to 10 seconds, and then relax the muscles, and relax for 10 seconds between contractions.
- Try to perform at least three sets and repeat them 10 times a day.
- Perform this exercise to improve the harmony of the pelvic floor muscles, which support the uterus, bladder, intestine and rectum.
Power exercises
Exercise and sitting are stress exercises that irritate the bowel area, but Pilates exercises and yoga are good for the abdomen. They include a range of movements such as push that strengthen and tighten the center of the body, hip, and primary muscles for long periods of time, thus improving muscle strength, making it tight, Exercise can be practiced for 20 minutes 3-5 times a week.