Body Balance
Balance training provides the basic strength and body control.
Exercises:
Reversed good mornings
Start in a strong standing position. Lean forward with your upper body to get into the start position with hands on the floor. Lift legs up alternately, the foot towards the ceiling. Keep your upper body in the same position and keep the hips straight. Reverse and come back down with your leg, switch legs and repeat.
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Standing Position
Stand strong with your feet placed hip width apart and your toes slightly outward. Have soft knees and a neutral lumbar. Keep your head up and remember that your neck is an extension of the spine. Lift shoulders up - move them backwards - lower and relax. Tighten the abdominal support (also called abs control) by pulling your belly button toward your spine. Your breathing will help to activate your abs muscles, work with powerful exhalations, imagine you "blowing the trumpet" or sounding letter "S" aloud. Keep back straight. To correct spine position - stand up straight and try to make yourself as tal as possible, a few centimeters taller. Relax but keep your strong posture.
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Balance Exercise
Balance training is great to strengthen and stabilize the muscles around the pelvis. Focus on keeping your pelvis straight, keep your hips in a straight line, parallel to the ground. Tighten abs and glutes to keep the hips in the right position. Start in strong standing position, feet hip-wide apart, knees slightly bent, strong abs, chest up, shoulders relaxed. Breathe in and activate abs and pelvic floor muscles on exhalation. Keep them strong an activated throughout the exercise. Lift one knee forward, hold pelvis horizontally all the time. Strive to 90 degrees in your hip and knee, but start with a smaller lift in the beginning. Press front leg backwards, push the foot back and down while stretching the leg (use your glutes), keep hips in line. Do knee lift again. Put foot down in the starting position and repeat with the other leg.
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Body Balance is 1 of 20 workout routines in Poworkout Mama. Available for iPhone and iPad.
