12. BACK LEG LIFTS
Stand erect behind a chair, feet together with hands gripping the back of the
chair. Your feet should be about 12 inches away from the chair. Tighten abs.
Swing one leg back and up as far as possible until you feel your buttocks tighten.
Tense muscles as much as you can and swing leg back a couple more inches.
Return leg to floor. Repeat 5 times. Switch sides.Back leg liftsStrengthens the back and buttock muscles and hamstrings.EXERCISES USING AN EXERCISE BALL
Exercising with or without equipment is effective, but the exercise ball is often used by
physio- therapists. Exercise balls are large, heavy-duty inflatable balls with a diameter of
45 to 75 cm (18 to 30 inches). The static weight that can be put on the ball is generally
between 600lb – 2200lb. It is also called the Stability ball because you have to stabilize
or balance yourself on the ball. Stability ball exercises are great for strengthening the
back and abs as these core muscles are activated by the act of balancing.