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Strengthening Your Lower Body and Core


About this topic


Strengthening your muscles is an important part of an exercise program. Doing strengthening exercises may have many benefits, such as: ‚  
  • Stronger muscles and bones
  • Better balance which leads to less chance of falling or injury
  • Control weight and burn body fat
  • Sleep better at night and feel better during the day
  • Lower risk of health problems like:
    • Arthritis
    • Diabetes
    • Osteoporosis
    • Back pain
    • Obesity
    • Low mood

Before starting an exercise program, ask your doctor if you are healthy enough to exercise. Some exercises can make some back problems worse. You may want to get help from a skilled trainer or physical therapist. They can teach you how to do exercises safely and well. ‚  
Steps to follow for a good muscle-strengthening program: ‚  
  • Schedule your program every other day. This will let your muscles rest and regain strength.
  • If you do work out every day, exercise different parts of your body. For example, work out your arms one day and the legs the next day.
  • Stop if you feel pain during an exercise. Do not overwork your muscles. This may cause harmful damage to your muscles.
  • Breathe out when you are doing the hard part of the exercise. Breathe in when you relax.
  • Wear comfortable clothes that allow you to move easily during exercise. If you are wearing shoes, choose sneakers or walking shoes. Shoes should give your feet good support with rubber or nonslip soles. This will help avoid injury.
  • If you are using weights, choose a weight that will allow you to repeat the exercise 10 times before resting. If you easily do 10 repeats, you may not be using enough weight. If you are not able to do 10 repeats, you are using too heavy of a weight.

General


Here are some exercises to strengthen muscles in different parts of your body. Use an exercise mat or pad to support your back and neck if you are lying on the floor. ‚  
Strengthening your core: ‚  
  • Hip Lifts:
    • Lie on your back with your knees bent and feet flat on the floor.
    • Tighten your belly muscles and lift your bottom off the floor. There should be a straight line from your knees to your shoulders.
    • Hold for 5 seconds.
    • Slowly lower your bottom back to the floor.
    • Relax your muscles all the way.
    • Repeat 10 times.

Strengthening your upper legs: ‚  
  • Mini squats:
    • Stand up straight in front of a counter. Have your feet spread about a foot apart.
    • Slowly bend your knees while keeping your back straight. At first, start by just having a slight bend at the knee. To make it harder, bend your knees deeper.
    • Hold this position for 5 seconds.
    • Stand up straight very slowly.
    • Repeat 5 to 10 times.

Strengthening your hip: ‚  
  • Straight leg raise:
    • Lie on your back on the floor with your feet out straight.
    • Bend your left leg and put your left foot flat on the floor. Your left foot should be even with your right knee.
    • Keep your right leg straight. Lift your right leg slowly off the floor. Try to lift your right leg up until it is even with your left thigh.
    • Hold this position for 5 seconds.
    • Lower your leg slowly to the floor.
    • Relax your right leg all the way and repeat the exercise again.
    • Do 10 times on the right leg.
    • Change the position of your legs so the right leg is bent and the left leg is straight.
    • Now do the exercise raising your left leg up.
    • Repeat 10 times.

Strengthening your ankle: ‚  
  • Heel raises:
    • Stand up straight facing a counter or a sturdy chair.
    • Grip the side of the counter or chair for balance.
    • Rise up onto your toes. You will feel the muscles tighten in your lower legs and ankles.
    • Hold this position for 5 seconds.
    • Slowly lower your heels back to the ground.
    • Repeat 10 times.


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What problems could happen?


  • If you have back problems like a compression fracture or a ruptured disc, doing some of these exercises could make your problem worse.
  • Some of these exercises may cause lower back pain.
  • Muscle strain may happen if you do not follow the proper steps when doing these exercises. It may also happen if you try to do too many exercises right away.

When do I need to call the doctor?


Call your doctor if you have any concerns. ‚  

Helpful tips


  • Do warm-up exercises before and cool-down exercises after you have finished.
  • Drink lots of water when exercising.
  • Exercise your back muscles in order to have a strong trunk or core.
  • Count out loud when you are holding an exercise position. This helps you to breathe out when you are doing the hard part of the exercise.

Where can I learn more?


Centers for Disease Control and Prevention ‚  
http://www.cdc.gov/physicalactivity/everyone/health/index.html ‚  
KidsHealth ‚  
http://kidshealth.org/parent/nutrition_center/staying_fit/strength_training.html# ‚  

Consumer Information Use and Disclaimer


This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

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