The Butterfly
The Butterfly is a leg exercise where you put your heels together and push your knees down. (I do not recommend you do this unless you are already fairly limber.) I and this article cannot be held responsible for over exertion or pulled muscles on the part of individuals.
Leg Lifts
I would hope this one is self explanatory, however, I will give a step by step. Lay flat on your back, bend one knee so that your foot is touching the ground. With your other leg still extended, lift it up to about even with the kneecap of your bent leg. Repetition 10-20 x's.
Bicycle
Unlike what you are probably thinking, a bicycle is not required for the "bicycle" exercise. The bicycle exercise consists of the following, lay on your back, legs above you and move them in the same fashion you would if you were pedaling a bicycle, do about 20 rotations per session. If you cannot do the exercise in this way, a bicycle is recommended.
Bird Dogs
Bird Dogs are a fairly simple exercise, to do the Bird Dog exercise, position yourself in the same position you would if you were crawling. Next extend your right leg and your left arm to a fully outstretched position. Hold for 10-20 seconds, then rest, repeat the exercise, this time extending your left leg and right arm to a fully outstretched position. Repeat 20 repetitions, holding each one for 10-20 seconds.
Dear readers, I have done each of these exercises myself and found them helpful. Hence the reason I am sharing this knowledge. These are four effective exercises out of about 20 that I know. I will share more in the next installment of this article series. If you know any you'd like to share with the masses, please leave a comment and feel free to.
Thanks all for reading and Here's to your Health
