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

Crunches, Hamstring Curls And Bottom Raise

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
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