The numerous health benefits of exercise are well known. A regular strength training routine that focuses on the core muscles of the body can also help reduce your risk of back-related incidents, such as strains and muscle spasms. There are many ways to maintain a stronger, more flexible back. Try incorporating back and abdominal strengthening exercises into your workout at least twice a week.
How to gain weight
Here are some healthy ways to gain weight when you're underweight:
- Eat more frequently. When you're underweight, you may feel full faster. ...
- Choose nutrient-rich foods. ...
- Try smoothies and shakes. ...
- Watch when you drink. ...
- Make every bite count. ...
- Top it off. ...
- Have an occasional treat. ...
- Exercise.
BEAR CRWLS
START: Start by putting a band around both wrist. Drop down to the ground so your hands are under your shoulders the n rise up onto your feet, so you are on all fours. There should be tension on the band that is between your wrist.
EXERCISE: Being up on all fours, move forward about 10 yards or more keeping the bands stretched throughout the entire movement. Make sure you keep your hips and shoulders the same height as you crawl forward and keep puling the band apart with your wrist as you move.
MODIFICATION: You can do your bear crawls backwards and lateral to change up the exercise.
GLUTE BRIDGE MARCH
START: Place bands just above your knees. Lie face up with knees bent and your heels on the ground (toes pointed up). Lift your hips off the ground until your body is in a straight line.
EXERCISE: Lift one leg to marching position, and hold for a few seconds then switch legs. Move legs slowly, up and down.
EXERCISE: Lift one leg to marching position, and hold for a few seconds then switch legs. Move legs slowly, up and down.
SQUATS
START: Slide a band around both feet and pull the band up just above your knees. Move your feet shoulder width apart, with your head and chest up.
Exercise: Sit your hips back, bending at your knees. Push your knees out and against the band as you squat and try to get your thighs parallel to the ground. Once you get parallel, push through your hips and return to the starting position.
