CAUTION: High BP or Heart Patients or suffering from any odr serious disease, pl consult yr docctor before doing them .
The exercise is v simple.
all u got to do is to sit at the end of the single bed of a single cot in such a way that wen u lie down on the bed, yr upper body and yr lower body r on opposite sides of the bed , as in yr feet and yr body r hanging on the floor from the two sides of the bed. u wl have to do this a little carefully , especially if u r a too heavy weighted coz then u might loose balance. yr legs shud b such that yr feet r touching the ground and then just lie down on yr back on the odr side of bed and then just take a deep breathe and stretch yr body completely. take a few more deep breaths and as u exhale , make sure u pull yr abs inside and hold as long as u can .yr hands cn b left to hang at the back.. then again take a deep breathe and so on. u cn do this for 4-5 breaths. also try to look at the hanging palms , that is very good for the eyes. this is also good for the face as there is a lot of blood flow to the brain and face this way. this wl improve the blood circulation in yr face and yr face wl look better.
CAUTION: High BP or Heart Patients or suffering from any odr serious disease, pl consult yr docctor before doing them .
next , u need to bring yr both feet at the level of the bed/ body , cross them at the ends, and bring yr two hands at the back also in a cross at the palms and then take a few deep breaths.
these r for the back.
for the abs , u need to first pull up both yr legs to at high as u can , b careful , if u r too heavy weighted , then u might tend to loose yr balance or fall on the odr side, it is better that u take suport of a chair or something at the back wid yr hands.
then pull yr upper body up so that u r now in a boat shaped position and pulling yr abs inside. . this is v good for the abs as even trying to get yr upper body a little up , puts a lot of pressure on yr abs. u cn feel the pull on yr abs while doing this . hold in this position for a few seconds and then release yr upper body .
repeat the procedure 3-4 times.
this is for the upper abs.
now lower yr legs so that they r touching the floor. bend them to 90 degrees and make sure u r fixed to the bed by fixing yr knee at the cot ends. then again try to raise yr upper body . while doing this , keep yr hands upright and look at yr handa.
this is v good for the lower abs .
repeat 3-4 times.
and lastly , just stretch yr whole body wid yr hands perpendicular to the body , stretched and then again wid yr hands stretched back . this way yr whole body wl get a nice stretch .
even if u just lie down on a single cot bed , wid yr legs anbd hands on either side, and take a few deep breaths , yr body wl get a nice stretch and that wl help u to loose a lot of back fat .
by doing these exercises , see how yr back fat starts vanishing in few days and how u feel that yr whole body has got elongated .
this wl also help those with faulty posture to improve the same.
The exercise is v simple.
all u got to do is to sit at the end of the single bed of a single cot in such a way that wen u lie down on the bed, yr upper body and yr lower body r on opposite sides of the bed , as in yr feet and yr body r hanging on the floor from the two sides of the bed. u wl have to do this a little carefully , especially if u r a too heavy weighted coz then u might loose balance. yr legs shud b such that yr feet r touching the ground and then just lie down on yr back on the odr side of bed and then just take a deep breathe and stretch yr body completely. take a few more deep breaths and as u exhale , make sure u pull yr abs inside and hold as long as u can .yr hands cn b left to hang at the back.. then again take a deep breathe and so on. u cn do this for 4-5 breaths. also try to look at the hanging palms , that is very good for the eyes. this is also good for the face as there is a lot of blood flow to the brain and face this way. this wl improve the blood circulation in yr face and yr face wl look better.
CAUTION: High BP or Heart Patients or suffering from any odr serious disease, pl consult yr docctor before doing them .
next , u need to bring yr both feet at the level of the bed/ body , cross them at the ends, and bring yr two hands at the back also in a cross at the palms and then take a few deep breaths.
these r for the back.
for the abs , u need to first pull up both yr legs to at high as u can , b careful , if u r too heavy weighted , then u might tend to loose yr balance or fall on the odr side, it is better that u take suport of a chair or something at the back wid yr hands.
then pull yr upper body up so that u r now in a boat shaped position and pulling yr abs inside. . this is v good for the abs as even trying to get yr upper body a little up , puts a lot of pressure on yr abs. u cn feel the pull on yr abs while doing this . hold in this position for a few seconds and then release yr upper body .
repeat the procedure 3-4 times.
this is for the upper abs.
now lower yr legs so that they r touching the floor. bend them to 90 degrees and make sure u r fixed to the bed by fixing yr knee at the cot ends. then again try to raise yr upper body . while doing this , keep yr hands upright and look at yr handa.
this is v good for the lower abs .
repeat 3-4 times.
and lastly , just stretch yr whole body wid yr hands perpendicular to the body , stretched and then again wid yr hands stretched back . this way yr whole body wl get a nice stretch .
even if u just lie down on a single cot bed , wid yr legs anbd hands on either side, and take a few deep breaths , yr body wl get a nice stretch and that wl help u to loose a lot of back fat .
by doing these exercises , see how yr back fat starts vanishing in few days and how u feel that yr whole body has got elongated .
this wl also help those with faulty posture to improve the same.
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