Start lying down on your stomach, and prop your body up on your forearms and toes. Make sure that your feet are parallel to each other. Raise your hips and keep your head and neck straight so that you create a straight line from head to toe. Hold this pose for 5-10 seconds, and repeat the exercise 8-10 times.  If you struggle with your plank initially, gently touch your knees to the ground. Keep your core engaged. Use your knees to stabilize you, but not to hold your weight. Planks help strengthen your core and lower back, the muscles responsible for keeping your back straight. Start in a standing position with a straight spine and your arms sitting gently on your hips. Step one foot forward, bending at the knee and keeping both feet pointing forward. Keep your back leg straight and your buttock tucked. Push forward on your front leg until you feel a stretch in your back leg.  Hold the stretch for 15 seconds on each leg. Repeat the stretch 3-5 times a day, or whenever your hips feel tight. You should feel a stretch, but there shouldn't be any pain. If you feel painful pulling in your muscles, stop immediately. This helps open your hips to promote proper posture, which will slowly help minimize your lordosis. For a bridge, start by lying on your back with your knees bent so that your feet are flat on the floor. Keep your palms and forearms next to your torso, pushing into the floor. Push your buttocks off the floor, lifting them as high as possible while keeping your arms, shoulders, and neck flat on the ground.  Hold each bridge for 5-10 seconds before lowering your buttocks down slowly. Rest for 5-10 seconds before repeating the exercise. Always check your body alignment before you start the exercise. If you feel strain or pressure in your neck or shoulders or a sharp pinch in your lower back, stop immediately. Lie on your back with your knees bent and your feet flat on the floor. Hinge at your hips and use your core to pull your upper body toward your knees. You don’t need to sit all the way up, but your head and shoulders should come off the floor.  Aim to build up to 2-3 sets of 10 crunches, resting for 30-60 seconds between sets. Check with your doctor or physical therapist before attempting crunches. Do not lift your body from your neck or pull on your head and neck while coming up into your crunch. This is not only ineffective, it can also be dangerous if you pull too hard. Kneel on a soft floor or an exercise mat, sitting on your heels. Move your knees hips’ width apart. Hinge at the hips and bring your upper body as close to the floor as possible, keeping your head facing straight down. Stretch your arms straight out in front of you so that you feel a stretch in your spine.  Child’s pose is a resting pose. If you’re comfortable in it, hold it for up to 2 minutes whenever your hips are tight. Stop holding the pose if you experience any discomfort. Child's pose is not a pose where you should feel an intense stretch.
مارس تدريبات البلانك (الاستلقاء الأمامي) لمدة ما بين ٥ إلى ١٠ ثواني لتقوية ظهرك. درّب عضلات الفخذين القابضة لمدة ١٥ ثانية. مارس تدريب البريدج لبناء عضلاتك المركزية. مارس ١٠ عدات من تدريب البطن (السحق) لتقوية عضلاتك المركزية. حافظ على وضعية الطفل لمدة ٣٠ ثانية لإطالة فخذيك.