Exercises For Your Back

Exercise 1:

a.To easy tension and relax the spine do this exercise.
b.Sit on the bed with your back straight and the legs apart.Rest your hands in front between your legs.
c.Bend your knee inwards and curl your body forward.Relax your head and arms between your legs.

Exercise 2:

a.This exercise will firm your lower back muscles.
b.Lie on your belly on the floor with your hands beneath you, palms pressed down and the finger tips pointing towards each other.
c.Raise your body off the ground, by straightening your arms and arching your spine.
d.Twist around to look at your feet over the right shoulder.
e.Repeat 5 times for each side.
f.Lower your body and relax to a count of 10.

Exercises For The Waist And Midriff:

Beware that the profile of your waist and midriff is being presented all the time-so do not slouch or stick your tummy out;instead straighten up with your shoulders back and your seat tucked in and stomach pulled in-this will keep your tummy muscles stretched, firm, flat and elegant.

Exercise 1:

a.Stand with feet apart, back straight and your hands clasped behind your head.
b.Twist from the waist upwards round to your right.Return to the original position and twist round to the left.
c.Repeat 20 times.

Exercise 2:

a.Rest on your hands and knees.
b.Raise your right leg to the side keeping it straight and perpendicular to the body.Make 8 forward circles and 8 backward circles with your legs.
c.Repeat 5 times with each leg.

Exercise 3:

a.With your feet apart and your arms outstretched to the side.Twisting from the waist, bend and touch your left toes with your right hand.
b.Return to straight position and repeat with left hand touching right foot.
c.Repeat 10 times.