Sitting is an occupational hazard nowadays. Abdominals and back muscles are in such a low active state that they lose tone. Even if we go to gym we can’t hold our backs correctly and do more harm than good, causing back pain. These exercises will retrain your core stability.
*Heel Slide. Lie on your back, knees bent, feet on the floor. Slide your fingers under your spine to form a slight arch. Gently contract the lower abdominals and slide one heel out ahead of you then back. Do not overarch the spine.
*Bent knee Fallout. Lie as above. Place your hands on pelvis. Let one knee fall slowly sideways to the floor, keeping the pelvis still. Raise knee back to starting point.
* Side-Lying Knee Raise. Lie on your side, head on arm, knees bent to 90 degrees. Contract the lower abs and maintain breathing. Keeping shoulders, hips and feet in line and your feet together, raise one knee. Don’t rotate the pelvis. Hold for ten seconds.
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