Sagittal Plane Exercises

This exercise is done with a barbell and a incline bench (“Exercises”). The way to do this exercise is to lie down faced up on an incline bench. The exerciser grips the bar with a medium-width grip and lifts the bar off of the rack (“Exercises”). the exerciser then holds the bar straight over his or her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly down toward the upper chest (“Exercises”). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack (“Exercises”).

1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the ankle constraints.

1 Hold your left / right arm at your side and bend your elbow as much as you can using your left / right arm muscles.

Stand up straight with a dumb bell in each of your hands. Curl the weights in both hands upward while tightly contracting the muscles in your arms. Lower the weights to starting position. Perform 15 repetitions.

Hips to knee-height (or lower). Put weights in your heels. Abs braced. Chest up. Knees behind toes.

Attempt to lengthen your legs and toes past the loosened length. The stretch of your coccyx or tailbone should be progressively increasing. Confirm that your hips are fixed, but not actually hard. Allow your focus to be calm.

this is one of kind of push-ups that you do during a workout. The fundamentals of the exercise are the same that you have to be on your toes and your palms, with your body straight. Your arms should ideally be a shoulder-width apart but you can place them wider. Go down by bending your arms to the maximum extent and them push you body back up. Then raise your left arm followed by rotating your chest towards the left. Repeat the technique on your right breast.

Begin in a seated position with your legs straight in front of you. Bring in your knees up and bend them with the purpose of your feet are now flat on the floor. This is your beginning position. Bring your right leg beneath your left leg. Maintain your left leg in the starting position. Your right leg should bend at knee and then keep close to your hip.

Elbows on bench, grab the side of the bench with your hands, feet on top of ball, brace your abdominal muscles and pull the ball towards you by tucking your knees in. You can do this exercise without the bench by placing your hands on the floor with your arms straight (like the top position of a pushup). Make sure you keep your back straight.

Shoulder Press - This is a simple exercise, all you need to do is stand up straight, your knees should bend and there should be a shoulder-length distance between your legs. Hold a dumbbell in each hand and starting from the position where the dumbbells are being held above your shoulders, try to lift them up high and put effort when you lift them up from your

Stand with your feet apart at shoulder width. Place your hands behind your head with your elbows out and squat. At the lowest point in the squat, you should lean forward so that your shoulders are directly above your knees. Keep your back straight at all times.

Keep your hands together and move your elbows apart and down toward the floor as far as you comfortably can.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

You can start to perform this back exercise by standing straight on the floor and then bend your torso so that the upper part of the body parallel to the floor. Bend your knees slightly while handling dumbbells on your hands. The weight of the dumbbells can be varied depending on the strength of your muscles. Then, bend your elbows and lift the weight up until it is parallel to your torso. Return to your starting position. You can repeat this exercise for about 10 up 16 repetitions.

Place the palms on the back of the hips, so that the part between the thumb and index finger is pointing down.