Page 39 - ParentsWorld March 2020 flipbuilder

gLutE-tightEning LiftS
1. lie on your back.
2. Bend knees until they are
perpendicular to the ground.
3. lift your hips off the floor
and get into a position where your
body forms a triangle.
4. hold for 20 seconds.
5. gradually increase to 30
seconds.
6. do three sets of 20-30
seconds.

Benefit: it tightens your glutes,
which support your back.

StrEtch
1. Sit with your legs
stretched forward. Or sit in a
chair.
2. Bend forward and try to
touch your knees with your
chin.
3. hold for 20 seconds.
4. repeat five times.
gradually increase to 10 reps.

cobra StrEtch
1. lie on your stomach.
2. Place your palms flat on the
floor beside your chest, and lift
your upper back.
3. try to stretch your back as
much as possible.
4. hold for 20 seconds. repeat
five times.
Benefit: doing this stretching
exercise 4-5 days a week will
improve back muscle, glute and
core strength.

(Monojit ghosh is a former national level
gymnast and fitness trainer/coach at art
corner gymnastics, bangalore)

parentsworld • march 2020 39