The Loving Heart Centre

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Exercises for Health

The first two sections (Tummy muscles 1 and 2) are all to do with sit-ups.
All the time you should keep your face relaxed, if you cannot manage this, stop.

You also need to try and keep your abdomen relaxed.

Tummy muscles 1

Lie on your bed. Then sit up, all the time keeping your arms stretched forwards. Lie back, etc., as many times as you wish.
If you cannot manage to sit up, sit and lie back a few times and it becomes easier.

Sexual activity

If you still cannot manage, you need to do a little sexual activity to bring your fitness level up.
First you need to sensitise your nipples: take a nipple between the tips of your thumb and index finger.
Pull out for about a half of an inch, and then let the nipple naturally come out of your grip.
Do this 3 times.
Lie down on the bed. Squeeze your legs together as hard as you can.
With the tips of your index fingers, flick them to and fro continuously. Little flicks. Quickly.

Then do an ordinary sit up.

Tummy muscles 2

All the time you should keep your face relaxed, if you cannot manage this, stop.

These are some variations on Tummy muscles 1 above:

Squeeze the legs together and then lie back, and then sit up, keeping the legs tightly together (easier)
Keep the legs completely relaxed, lie back and sit up (harder)
These are the two basic leg variations

Next, toe variations:

Stretch the toes away from you as you lie back and sit up, or sit and lie back
Stretch the toes towards you as you lie back and sit up, or sit and lie back

Next, arm variations:

Hold an object, like a torch, as hard as you can with arms stretched forward, then..(easiest)
Relax your arms forward as you sit up, and keep them relaxed as you lie back(harder)
Keep your hands clasped behind your head as you sit up, and keep them there as you lie back(hard)

Arm muscles

Practice washing your clothes and laundry with your arms above your head, or at least up and forward.
To ring them out to dry them do the same thing. Sit ups:hold an object, like a torch, as hard as you can with arms stretched forward,
then sit up and lie back.. or sit and then lie back..

Arm muscles and buttocks

Push ups: Lie on your bed, on your front.
Place your hands by your chest, lift your trunk up by slowly straightening your arms.
Keep your bottom pressed down so that your pubis remains on the bed.
Grip your buttocks and press down as much as you can.

To intensify you can, before coming up, move your hands back towards your waist, and then come up.
See how long you can keep your buttocks gripped.

Hands

To ring out your clothes and laundry, double up the item and then ring out the main bulk of water in the usual way,
above your head if you can.
Then make the item a single column, and take one end and ring first with your right hand, your left hand above.
If you do this clockwise, next ring do anticlockwise.
Then do with your left hand ringing, first one way then the other, a little down the cloth.
Keep you abdomen relaxed. Sit ups:hold an object, like a torch, as hard as you can with arms stretched forward,
then sit up and lie back.. or sit and then lie back..

Leg muscles

Stand with your feet one foot (30 cm) apart, feet turned slight 30 degrees out.
Bend your legs as much as you can. Stay there as long as you can.
When having a shower, for example, keep your legs as much bent as possible.
Sit ups:squeeze the legs together and then lie back, and then sit up, keeping the legs tightly together.
At the same time, keep the buttocks gripped together hard.
Stretch the toes away from you as you lie back and sit up, or sit and lie back
Stretch the toes towards you as you lie back and sit up, or sit and lie back

Corpse Pose

Lie on your back. Legs a little apart and relaxed.
Arms beside your body, hands facing upwards, and relaxed.
Relax for 2 minutes.

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