Superman helps strengthening the lower back. One lies on the stomach with a rolled towel under the hips to support the back. Another folded towel may be used to support the forehead. Tighten the abdominal muscles (Daniel, 1982). Then raise the right arm off the floor holding it for three or 4 breaths. Lower it then raise the other arm. Repeat the same with the legs. Redo until both legs and hands feel fatigued.
This involves lying on your stomach then raising yourself up so that you are resting on the forearms and knees. One should ensure that the head and neck are aligned with the back and place the shoulders above the elbows. Then tighten the abdomen muscles. To create resistance, press the elbows and knees toward one another, neither moving from their position on the floor. Hold in the same position for four breaths (Bandy, 1994). Repeat severally by returning to the start position until you feel fatigue.
Segmental Rotation involves lying on your back with the knees bent and back in a neutral position while tightening abdominal muscles (Daniel, 1982). While your shoulders are kept on the floor, allow the knees to fall slowly to the left until you feel a stretch, hold for 4 breaths and then repeat the exercise on the right. Do it severally until you feel fatigue.
One lies on the back with the knees bent, keeping the back in a neutral position. Do not arch or press into the floor. Similarly, avoid tilting the hips as you tighten abdominal muscles. Then align your hips with your knees and shoulders by raising your hips off the floor. Hold for 4 breaths then return to the start position and repeat until you feel fatigue (Daniel, 1982).
Effective cool down gives the body time to recover. This should be done by gradually decreasing the intensity level of the aerobic exercises. For instance, reduce the pace of walking and the intensity of the above activities until the breathing rate and heart