LUMBAR HALF ROLL
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Lumbar Half Roll
|STEP 1||Lie down on your back (on an exercise mat). Lift your legs up and bend your knees until you get into a position that's parallel to to the floor.|
|STEP 2||With your shoulders resting on the floor you slowly begin to move your legs to the right (or left) until they are touching the floor.|
|STEP 3||After your legs touch the floor, bring them up again to the starting position.|
|STEP 4||After you finish with one side, rest for a few seconds and do the other side.|
|If you have lower back problems, it would be best to stay away from this exercise until your back recovers or gets stronger. Don't rush this movement. Perform it in a slow and controlled manner.|
To challenge yourself more and add more resistance to your core area you can place a 2.5lb weight plate between your thighs and then execute the movement. This will keep your core muscles from getting used to the movement and will keep pushing your limits of endurance and core muscle development.
However, keep in mind that with added weight it is more important to do this exercise with a steady pace and avoid any sudden jerking motions as this may increase the probability of back injury. Thus, nice and steady is the way to go!
Lastly, it's important to note that this exercise alone does not burn fat off one's hips. Many people erroneously assume that doing this type of exercise will make their hips smaller. This is not entirely true. Namely, this exercise will tone and tighten your abs along with your obliques but to burn fat you need to have proper nutrition and do some cardio as well.
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