Seated tummy and cheek squeeze!
Sit at the end of a bench, chair or a Swiss ball (the big inflatable exercise spheres found in every gym) with your knees and feet together. Your feet should rest on the floor, your chest up, and your back straight.
Place your hands on your abdomen.
Contract your lower abs, creating a thin tummy.
Simultaneously contract your glutes, and raise yourself up an inch or so above the bench, chair, or ball. The contraction of the gluteal muscles should intensify the contractions of the abs.
SPINE STRENGTHENING STRATEGIES
1. Eat foods rich in minerals, like sunflower or pumpkin seeds. Vine ripened veggies such as eggplant are rich in potassium, calcium, and magnesium that help maintain strong bones.
2. Sleep hugging a standard-size pillow and place another between your legs. This prevents us from rolling onto our backs, which, over time, can strain the soft tissues on the lower back.
3. Wear comfortable, low-heeled shoes. High heels rotate the pelvis forward and put stress on our lower back. ■