6 exercises to strengthen abs and benefit back
Which exercises are beneficial to do at home (Illustrative photo: Freepik)
Staying active during winter is crucial, as exercise helps maintain strength and balance while significantly boosting mood and energy levels. A trainer has shared exercises that can be easily done at home, according to The Mirror.
Chair squats
All you need for this exercise is a chair and a mirror if you want to focus on improving your posture.
Personal trainer Michael Betts explains that you should stand in front of a sturdy chair, with your feet shoulder-width apart, and lower your body by bending your hips and knees as if you are about to sit down.
"Lightly touch the chair with your bum without fully sitting and then stand back up to the starting position. This works your quadriceps, hamstrings and glutes, and will help improve your balance and mobility," he added.
Wall push-ups
Push-ups can be adapted to suit different abilities.
Rowan Clift, a fitness expert, explains that you should step back from the wall by two steps, place your hands on it at shoulder height, and slowly push your body away from the wall.
This exercise works the shoulders and arm muscles, helps build upper body strength, and improves posture.
Balance
Stand next to a chair or wall for support and shift your weight onto one leg.
Gently lift the other leg off the ground and hold it for 10-15 seconds, then switch legs. This works the leg and core muscles, while also helping to improve balance and stability.
Heel-to-toe walk
Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Use a wall or rail for balance if needed.
This works the calves and helps improve balance and coordination, which reduces the risk of falls.
Vacuum exercises
Lie on your back with your knees bent, take a deep breath, then exhale and hold the position for three seconds before repeating. Your spine should remain stationary in a neutral position.
This exercise targets the transverse abdominal muscles, and internal and external obliques, and is beneficial for people who often suffer from back and neck pain.
"It teaches you to activate those muscles that brace the lumbar spine. By performing these on a regular basis, it will enable you to progress your rehabilitation and build true back health and strength, to preserve mobility as we age," added the trainer.
Seated Rows with Resistance Band
Sit on the floor with your legs extended, wrap a resistance band around your feet, and hold the ends with both hands.
Keep your back straight and pull the band towards your waist, squeezing your shoulder blades together, then slowly return to the starting position. This exercise strengthens the back muscles and improves posture.
We also wrote about 3 hula hoop exercises that can help slim down the waist.
