Wellness Positive

Fitness in just 15 minutes a Day..

The Dorsal Exercise:

  This exercise strengthens the back, abdominal muscles and thighs, as well as flexing the spine. The dorsal exercise also benefits the upper back and neck muscles - the dorsal exercise is an excellent all round exercise to improve body tone...

Procedure:

• Lie face down with the hands clasped behind the back.
• Now raise the trunk and legs off the ground simultaneously. Hold this position for a second or two, then lower your trunk and legs to the floor. Look at the pictures below..

Number of times to do this Exercise:

For already fit people who just want to maintain their fitness ('Level 1'): 20 repetitions continuously. Try to improve to 40.

For people trying to get in condition ('Level 2'): 10 repetitions continuously. Try to improve to 20 repetitions continuously - that is, try to improve to 'Level 1' fitness..

For people who are out of training ('Level 3'): 5 repetitions. Try to improve to 10 continuously - that is, try to improve to 'Level 2' fitness...