Gymnastics exercise for the entire core muscles
With this exercise, the physical education teacher liked to "torment" us at school. It took me 25 years to realize how valuable it is, for posture, strengthening, against the tummy and against back pain! All you need is a comfortable pad. If you do not have a sports mat, go also a carpet, covered with bath towel.
You lie straight on your back, your arms loosely on the sides. Now, take a deep breath, raise your stretched legs so that the heels are about 10 cm above the ground. Hold this position while exhaling very slowly. Put your feet down again. The legs have to stay stretched during this exercise. Always pay attention to the breathing, always exhale when tensing, when the legs are put back, inhale.
Repeat the exercise five times, then put on legs, round up the back and 'rest' in this position for a few breaths. Then stretch out again and again 5 repetitions.
The exercise is exhausting. Beginners should leave it at a total of 10 times. Much does not help much, but only soreness and leads to the loss of pleasure. Every day ten times, rather than a hundred times a week!
In case of acute back problems or if you are older, in any case ask the doctor in advance.
This is not a physiotherapy exercise, but for healthy people to strengthen the abdominal, pelvic and back muscles, to prevent back pain (I had been for 5 years since I practice daily for a few minutes, no more) and in general to get a firmer figure ,
Strong back muscles support the spine and even prevent disc damage.
