Health & Nutrition Health and Nutrition - February 2018.edcoan.ir - Page 85

5 Crunch Why bother? It’s great for building abs. � Step 1 Lie on your back with your knees bent. Contract your abs and lift your shoulder slightly off the floor. � Step 2 Hold for 3 to 5 seconds. Do 3 sets of 10 repetitions. ARTHRITIS? GET MOVING ANYWAY Some patients tell they can’t strength train because they have arthritis and it hurts. But strong muscles can help protect the joints. Most arthritis patients report about a 50% reduction in pain with several months of strength training. 4 Side Plank k Why bother? This enhances lateral hip and core stability. � Step 1 Lie on your side, up on one elbow. Lift your hips and knees off the floor. � Step 2 Hold for 10 seconds. Relax. Repeat 3 times.