Now you have read the first two steps, the break time is over and now it is time for the other two core positions for toning your muscles. And always remember that a good exercise routine is not only uplift your outer body but also gives a glow to your inner health.
8-10 Chair Dips
Sit in a sturdy chair. Place your hands on the front edge of the seat, on either side of your hips. Roll your shoulders back to keep your chest elevated and head up. Push up through your shoulders to lift yourself up off the seat. Practice raising and lowering here. When you are comfortable, walk your feet out so that your hips are clear of the chair (A). To dip down, slowly lower your hips as your elbows bend behind you. Lower only as far as you are comfortable pushing up from, stopping before your elbows are at 90 degrees (B). Lift back up using your arms, shoulders, and legs.
SEATED KNEE LIFT
10 Knee Lifts
Sit on the edge of a sturdy chair with your knees bent and toes touching the floor. Grasp the sides of the chair behind your hips with a secure grip. Engage your core and arm muscles, and lean back slightly, keeping your back straight and chest high (A). Keep your upper body here as you exhale. Grip the chair, and bring your knees toward your chest, stopping at a height that is right for you (B). Then, keeping your upper body still, lower your knees and gently tap your toes to the ground. Use your grip on the chair to help you lift and lower your legs and keep you steady. Challenge yourself by slowing this movement down, raising and lowering your legs with control rather than using momentum.
If you experience back pain at any time during this exercise, stop and rest. Before beginning again, analyse your form. Try engaging your core (as if bracing for impact), putting more weight on your arms, or lifting your feet only a few inches off the ground.