SAVE YOUR SPINE

Men's Health - Belly Off Guide - - JOIN THE BELLY OFF! CLUB -

Use these ex­er­cises from back spe­cial­ist Dr El­lis Fried­man. Do them as a group, one set of each twice a day:

1/ Three-Po­si­tion Sit-Up Lie on your back with your knees bent, feet flat, and your hands next to your eyes. Lift your torso 10 to 15 de­grees off the floor, pause, then re­peat at 30 de­grees and at the top of your sit-up. Do 30 to 50 reps.

2/ Swim­mer’s Back­stroke Lie face-up on the floor with knees bent and feet flat. Crunch for­ward, lift­ing your shoul­ders as high as you can. Keep­ing your chest high, per­form a back­stroke one arm at a time, al­low­ing your torso to twist. Re­peat for 45 sec­onds, al­ter­nat­ing arms.

2/ Su­per­man Lie face­down with your arms ex­tended in front of your head. Si­mul­ta­ne­ously lift your arms, shoul­ders, chest and legs off the floor as high as you can. Hold for 5 to 10 sec­onds; then lower and re­peat. Do 20 to 30 reps.

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