Develop a strong posture at home

By admin
24 May 2013

These exercises are easy to do at home – all you need is a mat

By Janine Habana

Warm up with the Bridge:

Hold the bridge position for 30 seconds and repeat 8 times. Keep your arms parallel, your body as straight as possible and your belly button pulled in all the time.

Church steeple Crunch:

Lie on your back with your arms raised, your knees bent and your feet flat on the floor. Sit up, keeping your feet flat on the floor and holding your arms straight above your head like a church steeple. While sitting up remember to keep your belly button pulled in and your back straight. Do 15 repetitions. Repeat 3 times.

Upwards Bridge:

Lie on your back with knees bent and feet flat. Lift your hips as high as possible to create a straight line from your shoulders to your knees. Repeat 12 times for three sets. For variation lift your right leg and move it up and down with your hips, with your left foot on the floor. Change legs and repeat.

Variation:

Paper plate exercises:

Use two paper plates on a smooth surface. Go into the bridge position with each foot on a paper plate.

Slide your right leg forward as far as possible, while left leg remains behind. Slide the right leg back and bring up your left leg while the right leg remains behind. Repeat with left and right legs moving forwards and backwards. Keep your hips steady. Do 20 repetitions.

Two-leg slidey:

Start in the bridge position and slide both legs forward simultaneously as far as possible. Return to the bridge position. Repeat 20 times, keeping your hips stable.

Do the exercises daily and before long you’ll have an attractive posture and impressive stomach muscles!

Till next time,

Janine Habana

Janine is a fitness specialist and owner of Femme Fitness Exercise & Pregnancy Wellness Centre in Panorama, Cape Town.

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