www.SereneLifeHome.com
10
Lower Back Extension
Opens up lower back, strengthens
arms and upper body
•
Place hands directly underneath
shoulders & tighten abdominal
muscles so body is in alignment.
•
Bring chest forward, shoulders
back, & draw up through inner
thighs and buttocks. Look straight
ahead.
Core Strengthener
Improves balance, tones and strengthens
abdominal muscles and lower back
• Slowly raise legs with thighs on either
side of central bar. Keep chest forward,
shoulders back, and lower back straight.
•
Can be done holding resistance straps
for extra support.
Reverse Push Up
Strengthens body, abdominal and
oblique muscles, promotes blood
flow into toes and ankles
• Slowly raise legs with thighs on
either side of central bar. Keep chest
forward, shoulders back, and lower
back straight.
•
Can be done holding resistance
straps for extra support.
Calf Massage
Soothes tired feet and legs, helps
improve circulation to lower
extremities
•
Allow upper body to relax and
feel grounded of this posture.
•
Lengthen back of neck along floor.
Hip Raise
Strengthens back, stimulates
thyroid and parathyroid glands
•
Keep neck straight and shoulders
relaxed, draw up through inner
thighs and buttocks.
Advanced Tricep Curl
Strengthens whole body and opens up chest
•
Place hands parallel and turned toward
body. Lift buttocks and lengthen
through inner thighs and back.
•
Lean head back and gaze straight
ahead if comfortable, otherwise tuck
chin in slightly.
