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Exercise 8: Strengthening your
transverse abdominal muscles
Lying on your back, raise your knees
and put your feet flat on the floor. Lift
your head and shoulders. Touch your
right knee with your left hand. Hold
this position for 10 seconds. Now
relax and touch your left knee with
your right hand. Again, hold this
position for 10 seconds. Repeat the
exercise three times.
Exercise 9: Strengthening your
back and gluteal muscles
Get down on all fours. Extend your
left leg out behind you, flexing your
toes as you do so. Now raise and
extend your right arm forward. Hold
your arm, head, and leg parallel to
the floor with your back straight.
Hold this position for 10 seconds
and then repeat the exercise with
your right leg and left arm. Extend
your right leg behind you and lift your
left arm. Repeat the exercise three
times.
Exercise 10: Flexing your spine
and stretching the back muscles
Get down on all fours. Put your head
on your chest and arch your back
like a cat. Hold this position for 5 to
10 seconds. Raise your head again
and hold it as an extension of the
spine. Now press your spine down
so that you have a hollow back.
Once again, hold this position for 5
to 10 seconds. Repeat this
exercise three times.
Your back in focus | Ottobock 15
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