Rehab gets hip: Exercises from the medical field inspire more and more healthy people, because they are gentle and efficient. Join in!
1 Modeled Arms & Shoulders
Stand upright: feet shoulder width apart, knees slightly bent. Pick up an exercise ball (or a melon), put hands together with stretched arms above your head, hand over the ball. Put hands behind your back, hand over the ball again. Describe these "circles" for 1-3 minutes. Briefly relax, repeat exercise 3 to 4 times.
EXTRA TIP This stabilizes the lumbar spine: tilt the pelvis forward, tense the buttocks and pull the belly button inwards (applies to all exercises, by the way).$config[ads_text] not found
2 Tightens the stomach
Lie down, put on legs, put on hoes. Raise left leg, put right hand on knee, left above. Press with your left knee against your hands and your hands against your knee for 20 seconds. Repeat 5 to 10 times per side. This exercise is ideal for those who get neck pain in classic sit-ups.
EXTRA TIP Train as daily as possible! 5-10 minutes a day bring more than once 60 minutes a week.
3 Balances the back
Place on a shaky surface, such as a pillow. Raise one leg at an angle, keeping your hips straight - preferably in front of the mirror - hold for 5 seconds. By balancing the fine back muscles is trained. Per leg 3 times, pause briefly. Then repeat 2 times. Closing the eyes increases the intensity or replaces the pillow with beginners.
EXTRA TIP Upright standing keeps you in shape and prevents back problems. The formula for it: "belly in, chest out", without going into the hollow cross. Press the chin lightly against the neck.
4 Strengthens stomach & back
Train the inner muscle ring, which straightens the back and keeps the stomach flat: lying down, putting on legs, putting up hoes. Press the lower back (lumbar spine) into the floor so that it lies as flat as possible, draw in the navel. Slowly stretch one leg just above the floor and put it back on - the lumbar spine stays down. 3 times per leg, pause for a while. Repeat exercise twice.
EXTRA TIP Move slowly and concentrated. Check again and again whether the attitude is still correct, otherwise unconditionally correct.
5 Forms waist & bottom
Put on right side, bend right leg and support right arm - elbow is below shoulder, body and left leg make a line. Push the hips up while holding up the left arm and left leg, hold for 10-20 seconds. Repeat 5 to 10 times per side.
EXTRA TIP Tighten abdominal muscles! Stabilizing the lumbar spine (see Exercise 1) is especially important here so that the pelvis stays in line with the body and does not "tilt" forward or backward.
6 Trains arms, butt & legs
Stand upright: feet shoulder width apart, knees slightly bent. Push the hip forward, tense the belly and buttocks. Squeeze a mid-sized ball with your hands at chest height and kneel as low as possible. The knees remain over the tiptoe. Hold for 20 seconds, stand upright and relax. Repeat 5 to 10 times.
EXTRA TIP If you want to build muscle, you can not rest for more than a day during training - after 48 hours the muscle has "forgotten" the effort!
7 Tightens the whole body
Lie on your stomach, lean on your toes, bend your arms. Tighten body from neck to feet and lift, looking at the floor. Hold for 10-30 seconds. This strengthens the stomach, back, buttocks and legs. Repeat the exercise 5 to 10 times.
EXTRA TIP During the exercise, try to breathe evenly and not hold your breath:if possible, inhale while relaxing and exhale while tensing. And if you work up a sweat, so much the better: That also strengthens your heart and circulation.