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.