Development of Your Muscular Body
Kacper Nowak
2026-03-20
3 min. read
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Do you experience discomfort in your spine, even after an hour's stay in a sitting position at your desk? It's time to act and develop your muscular corset.
Avian canines
Assume the starting position by placing your body in the lower knee position. Do not overdo it with excessive bending of the back in the arch, try to keep it in a straight line. Extend your left hand forward, performing similar movements with the right foot. Then bend your left hand and right foot, touching the elbow of the knee under the stomach. Return to the starting position. Perform at least 10 repetitions on one side and switch to the opposite limbs. If the exercise is too difficult, maintain the starting position with the hand and foot upwards for at least 10 seconds, and then repeat the movement on the other side.
Contents table board
The contents table board is a classic exercise that allows you to work not only on the deep back muscles, but also on the abdominal muscles. Position your body in a straight line, supporting yourself on your forearms and toes. Ensure that your elbows are exactly under your shoulders. Maintain this position for at least 10 seconds. The optimum time to perform the contents table board is 30 seconds.
Increasing the distance between the pelvis and the floor
Lie down on your back on the mat... bend both legs at the knee joints and place your feet on the floor... lift your pelvis as high as possible so that your thighs and abdomen form a straight line... return to the starting position, but do not let your buttocks touch the floor completely, just touch it... perform 20 repetitions.
Inclined bridge - body enigma
Place yourself obliquely on the carpet... Then raise the body, supporting yourself on the surface with your hand and the lateral section of your foot... Keep the legs connected, one atop the other... Raise your free arm above your body... Maintain this position for at least 15 seconds... Also perform the inclined bridge on the opposite side.
Removal of the bent lower limbs
Assume a position lying on your back. Raise your legs and bend them in your knees at an angle of 90 degrees. Your thighs and belly should also form a right angle. Without changing the curve, move your left lower limb as if you want to touch the floor with your knee. The other leg should remain immobile. Return the limb to the starting position and perform the exercise on the opposite side. Perform the exercise 10 times on each leg.
Flies moving backwards
Lay on your stomach straight... position your hands behind your head... raise your chest off the floor, tilt your back backwards... your pelvis and lower limbs should now rest flat on the surface... perform at least 10 pulls back.
The sailing crew
Assume a position on the floor... detach your legs from the surface, raising them erectly upwards... in conjunction with your back they should shape the letter "V"... elongate your hands in front of you to maintain balance... sustain this position for no less than 10 seconds.
Cat-stance exercise
Assume a kneeling stance, supported by your knees... Direct your gaze in front of you and straighten your spine, holding your hands under your shoulders... This is your starting position... Then perform an arch-like movement of the spine to the maximum possible extent (the movement resembles a cat stretching, hence the name of the exercise), directing your face towards your own thighs... Maintain this stance for several moments and return to the starting position.. Perform at least 15 repetitions.