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Exercises related to abdomen and arms

Exercises related to abdomen and arms

The Inclined Plane

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Benefits :  Stretches pelvis, strengthens and firms arms, hips, back and thighs.
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Inclined Plane1

Step : 1

Sit with legs outstretched and together, arms behind with palms resting flat, fingers pointing away from body.

Inclined Plane2

Step : 2

With eyes closed, inhale and raise torso. Weight should rest entirely on palms and feet ( or heels if you cannot reach that far ). While breathing freely, hold pose for 5 seconds. Then lower torso to sitting position with arms behind as before. Repeat three times.
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Firming Undersides Of Arms And Improving Posture

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Benefits :  Firms flabby undersides of arms, improves posture, exercise lungs.
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Firming Undersides of Arms and Improving Posture

Step : 1

Stand with feet apart, arms outstretched at sides. Inhale deeply while stretching arms as far out as possible without tensing neck. You should feel pull on undersides of arms and in the shoulders and back. Hold the pose and breath for 5 seconds. Exhale. Repeat three times.

Firming Undersides of Arms and Improving Posture

Step : 2

In the same position, outstretch arms with fists clenched. Rotate arms five times in a forward motion while drawing in a long, uninterrupted breath. Exhale. Repeat three times.
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The Locust

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Benefits :
  Tones muscles of abdomen and lower back, firms buttocks, hips and thighs, brings rich supply of blood to brain.
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Locust

Step : 1

Lie face down, chin on floor, nose up, legs together, eyes closed. Clench fists and place them close together, thumbs touching, under the groin.

Locust

Step : 2

Inhale deeply. Press fists against floor to thrust legs upward as high as possible keeping head down, knees straight.Hole pose for 5 seconds. If possible, Hold your breath for this period; otherwise, breathe freely. Exhale, lower legs. Repeat three times.
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The Plough And Variations


Benefits :  Massages liver and spleen, limbers each vertebra to keep spine elastic and elongated, helps tone hips and legs, improves circulation, stimulates internal organs, eases problems of constipation and digestion. For Maximum benifit, hold each pose 5 seconds to increase the spine’s elasticity and to tone the hips and legs.
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The Plough and Variations

Step : 1

Lie flat on back with legs together, hands to sides, palms down, and eyes closed. Inhale, slowly raise legs over the head until toes touch the floor, or as far as they will reach. Exhale, breathe freely while holding the pose.

The Plough and Variations

Step : 2

Spread legs apard and lock body with arms reaching over legs. Palms cover the ears. Hold the pose.

The Plough and Variations

Step : 3

Raise arms over the head, straighten knees and draw legs together. Fingertips should touch toes. Hold. Without moving arms, use abdominal muscles to lower legs forward till they reach the floor. Then return arms to sides. Repeat three times.

Do not try to force your legs over the head so that toes will touch the floor. Do this slowly, and with practice the leg muscles will stretch sufficiently so that you can do the Plough and variations with more ease
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Abdominal Lift

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Benefits :  Tones diaphragm, strengthens abdomen, helps digestion, alleviates constipation.
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Abdominal Lift

Step : 1

Try this exercise first in the standing position, hands above knees. Inhale deeply through the nose, then vigorously exhale through the mouth in a “ha” sound. This will empty the lungs and create a vacuum in the abdominal cavity. Hold your breath and draw up the diaphragm, pressing it against the rib cage, so that the abdomen is pulled in and up toward the back of the spine. Hold from 5 to 10 seconds without breathing. Relax . Repeat three times.When the abdominal muscles have been strengthened through the lift ( this may take two to three weeks), practice the pumping movement by pulling in the abdominal muscles, then forcefully thrusting them out 5 to 10 times while holding the breath. Repeat three times.

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