We suggest a series of exercises that you need to strengthen your (lumbar) lower back (pelvic) muscles. Unlike other exercises for other parts of your body, in this case, you don’t work out on time (without counting).

A pause between each exercise is 1 minute. It is important that you do the exercises properly.

Exercise no. 1:

Lie on your stomach, place your hands above your head straighten in the elbows. The next thing you need to do is to lift your hands and feet upright in the knees at the same time from the floor. We fold our hands in the shoulders and elbows up to 90 degrees. The body is kept in this position for 3-5 seconds. The maximum duration of the exercise is 3 minutes.

 

Exercise no. 2:

Lying on the stomach (as shown in figure 2), the arms stretched out in the elbows are placed above the head. Grab a ball with your palms with different weight. The next thing you need to do is to lift the legs with outstretched knees and arms with the ball in the palms. The body is kept in this position for 3-5 seconds.

The maximum duration of the exercise no. 2 is 3 minutes. It is recommended that the entire exercise should last 2 minutes and 45 seconds.

 

Exercise no. 3

Lying on the stomach (as in picture n. 3), the palms are placed on the nape. Simultaneously we lift the body and the legs from the ground with outstretched knees.

The palms remain on the nape. We keep the body in this position for 3-5 seconds. The maximum duration of the exercise is 3 minutes. Recommended duration of the exercise no. 3 is 2 minutes and 30 seconds.

 

Exercise no. 4:

Lying on the stomach as in picture no. 4, the palms are placed on the lumbar part of the spine or buttocks. Simultaneously we lift the body and the legs from the ground with outstretched knees. The hands remain in the same position. In this position, we keep the body for 3-5 seconds. The maximum duration of the exercise is 3 minutes, and it is recommended that the duration of the exercise should be 2 minutes and 15 seconds.

 

Exercise no. 5

Lying on the stomach, hands are stretched out into the elbows and are located beside the body. The palms are on the ground. Simultaneously we lift the body and the legs from the ground with outstretched knees. Hands remain beside the body, and the palms on the floor. In this position, we keep the body for 3-5 seconds. The maximum duration of the exercise is 3 minutes, and the recommended duration is 2 minutes.

 

Initial position number 6

 Lying on the back, hands are stretched out in the elbows located beside the body and the palms are on the floor so that the lower limbs and the higher limbs form an angle of 90 degrees. (See picture)


Interpolation: – We begin with the torsion of the body on the left side. The legs are put together, so the lower limbs and the higher limbs remain at an angle of 90 degrees. The hands remain beside the body and the palms on the floor. Make sure the shoulders remain on the floor. In this position, we outstretch the two legs in the hips and knees. In this position, we keep the body for 3-5 seconds. Then, we return the body to its initial position (picture no. 6, 3), where we make a torsion on the right side (you keep in this position for 3 seconds). The maximum duration is 5 minutes. The recommended duration of the exercise is 3 minutes.

 

Exercise no. 7:

Lying on the back, hands are stretched out in the elbows, located beside the body, and the palms are on the floor. The legs are slightly separated, bent in the hip, and the feet are on the ball. (Picture no.7). For adults, the ball is with a diameter of 75 cm. The lower and higher limbs form an angle greater than 90 degrees.

The next step is to lift the lower part of the body and the pelvis from the floor. Shoulders and the palms remain on the floor. The feet do not move and stay on the ball. Lower and higher limbs remain in the initial angle, something over 90 degrees. In this position, we keep the body for 3-5 seconds. Then you have to go back to the initial position. The maximum duration of the exercise is 5 minutes and the recommended duration is 3 minutes.

 

Exercise no. 8:

Lying on the back, hands are stretched out in the elbows, located beside the body, and the palms are on the floor. The legs are slightly separated, bent in the hips and stretched out in the knees. The lower legs are on the ball. We lift the lower part of the body (corps) and the pelvis from the floor. Shoulders and the palms remain on the floor. The lower legs stay on the ball. In this position, we keep the body for 3-5 seconds.

From this position, we return the body to the initial position. The maximum duration of the exercise no. 8 is 5 minutes, and the recommended duration is 2 minutes and 45 seconds.

 

Exercise no. 9

Lying on the back, hands are stretched out in the elbows and are located beside the body, while the palms are placed on the floor. The legs are slightly separated, bent in the hips and stretched out in the knees. The lower limbs and the higher limbs form an angle of about 110 degrees. We lift the lower part of the body and the pelvis from the floor. Shoulders and the palms remain on the floor. The feet stay in the initial position – on the floor. We keep the body in this position for 3-5 seconds. After this position, we return the body to the initial position. The maximum duration of this exercise is 5 minutes, and the recommended duration is 2 minutes and 30 seconds.

 


Exercise no. 10 –

Lying on the back, hands are on the chest. The legs are slightly separated, bent in the hips and knees. The lower limbs and the higher limbs form an angle of about 110 degrees. We lift the upper part of the body and the lower corners of the blades from the substrate. The feet stay in the initial position – on the floor. In this position, we keep the body for 3-5 seconds. After this position, we return the body to the initial position. The maximum duration of exercise no.10 is 5 minutes. The recommended duration is 3 minutes.

 

Exercise no. 11 

Lying on the back, hands are on the stomach. The legs are slightly separated, bent in the hips and knees. The lower limbs and the higher limbs form an angle of about 110 degrees. We lift the upper part of the body and the lower corners of the blades from the substrate. In this position, we keep the body for 3-5 seconds. After this position, we return the body to the initial position. The maximum duration of exercise no.11 is 5 minutes and recommended duration is 2 minutes and 45 seconds.

 

Exercise no. 12

Lying on the back, hands are stretched out in the elbows, and are located beside the body. The palms are on the floor, legs are slightly separated and bent at the hips and knees. The lower limbs and the higher limbs form an angle of about 110 degrees. We lift the upper part of the body and the lower corners of the blades from the substrate. The feet stay in the initial position – on the floor. We keep the body in this position for 3-5 seconds. Then we return to the initial position. The maximum duration of exercise no.12 is 5 minutes but recommended duration is 2 minutes and 30 seconds.

 

Exercise no. 13

Lying on the back, hands are on the chests. The legs are slightly separated, bent in the hips and knees. The lower limbs and the higher limbs form an angle of about 110 degrees.

We lift the upper part of the body and the lower corners of the blades from the substrate. With the right palm, we touch the outside of the left knee. We keep the body in this position for 3-5 seconds. After this position, we return the body to the initial position. On this exercise is working continuously, holding on the one side then the other side up until the final position of 3-5 seconds. The maximum duration of exercise no.13 is 5 minutes. The recommended duration is 2 minutes and 15 seconds.