Walking 4-5 times a day for 1-hour each is the ideal and a lot of this up hills if possible. This is really great at strengthening your back and abdominal muscles and you get a good cardio work out. Unfortunately, the amount of time necessary can be daunting. After you are done with the walk you lie flat on your back and squeeze your buttocks as hard as possible and hold for 10 seconds. Do this 30 times, but take your time so you can get the best benefits possible. This exercise strengthens the buttock muscles that help hold your body up. Do half of these on your stomach. It won’t be very long before you will start feeling your muscles beginning to tighten.
Lay flat on your stomach and draw your naval in as hard as possible. Hold this for 10 seconds then release and repeat 30 times. Take your time with this, also. This exercise tightens the stomach muscles. This is a real good exercise for those who can’t do sit ups. Do some of these also on your stomach, whichever you like the best.
Lay on your back and raise your whole back up in a curve toward the ceiling. Do not hold, release and repeat. Do these a little at a time because this one can be a little painful at first. Then increase as you get use to them. Do these at your own pace until you have done 50 without your back hurting. This exercise strengthens the back muscles very well. Tell yourself it will make you feel so much better when you have conquered them all.
Lay on your stomach and raise both legs up off the bed including your buttock and hold for 10 seconds. This is another hard one to do so take your time. The pain relief will be worth it later on. Just start out with a few until you get used to doing them without pain, then increase to 50 a day or so. Don’t let yourself get too sore with this one or you might not do it anymore. This one is very important for strengthening those back muscles. Be sure to understand, though the back muscles are important, of even more importance is having strong abdominal muscles.
Sit in a chair one foot slightly above the other foot. Raise up and go back down without any help from the other leg and use the armed chair for balance only. Do not help by pushing yourself up with your arms. Change feet, the other foot slightly above the other foot and raise up again and go back down. Do a few at a time until you have done 50 each leg.
Keep one leg straight and off the floor while your pushing up on the other one. This is an excellent strength builder.
Always check with a doctor to see if you can do these exercises. Not all exercises are for all people. Be sure you take your time with all of these and don’t push it. After awhile they will become easier.
Be consistent with these and don’t give up. If you do them every day or every other day you will start to notice the way you look in your stomach and the way your back feels. Take care of yourself, no one else will do it for you.
Written by Teresa Farmer
I am a freelance composer
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