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Home Well-Being

Crunches, Hamstring Curls And Bottom Raise! Come Learn These Postures Here!

Natural Health News by Natural Health News
May 3, 2016
in Well-Being
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Here we have listed some of the postures that cover abdominals, gluteals, hamstrings and deltoids

Posture Type: Crunches

Muscles worked: Abdominals

Recommended Level for Beginners: Week 5 to Week 10

How to do it?

  •     Lie flat on your back with your knees bent and hip-width apart
  •     Keep your feet flat on the floor
  •     Place your palms on the front of your thighs
  •     Breathe out as you raise your shoulders off the floor
  •     Slide your palms towards your knees as you raise upward
  •     Hold for a few seconds
  •     Breathe in as you slowly lower your shoulders
  •     Repeat to complete one set

Posture Type: Hamstring Curls

Muscles worked: Hamstrings & Gluteals

Recommended Level for Beginners: Week 5 to Week 10

How to do it?

  •     Lie face down on the floor
  •     Rest your head on your left forearm and stretch your right arm out in front of you
  •     Raise your left leg off the floor, so that your knee is about 2 inches off the floor
  •     Breathe out as you curl your left foot towards your buttocks
  •     Hold briefly
  •     Breathe in as you slowly lower your leg to 2 inches off the floor
  •     Repeat to complete a set
  •     Repeat the same with the other leg

Crunches, Hamstring Curls And Bottom Raise

Posture Type: Bottom Raise

Muscles worked: Gluteals

Recommended Level for Beginners: Week 5 to Week 10

How to do it?

  •     Lie face down on the floor
  •     Rest your head on your left forearm
  •     Extend your right arm in front of you, palms facing downwards
  •     Breathe out as you raise your left foot as high as possible
  •     Hold for a few seconds
  •     Lower your leg
  •     Repeat to constitute a set
  •     Repeat with other leg
Tags: CrunchesGlutealsHamstring Curls And Bottom Raise
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