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0000073487 00000 n Progression - Increasing band resistance through moving along the Thera-Band … As you get stronger, work up to 2 sets of 15 reps 3 times a day. h�bbd```b``�"f�H�} �UD2j�E�A$�/�= �� ̆��`�r0;�KDrG�ʹ �n'@d� Gradually progress toward a goal of 2 to 3 sets of 10 repetitions for 10-12 exercises. Resistance bands are easy to store. Bring your leg back to the center. A theraband or resistance bands are latex bands or tubes that are used for physical therapy and light strength training exercises. Times Sets 8. • … Upper Extremity Theraband Exercises - Sitting . Resistance bands work every major muscle group. during strength exercises. 0000001321 00000 n Patient name: _____ Therapist name: _____ This program is to be used to improve upper body strength and range of motion. 0000014389 00000 n TheraBand Balance Boards. Keep your knees straight and toes pointing up during the exercise. 0000001748 00000 n The best sleeping position for back pain, neck pain, and sciatica - Tips from a physical therapist - Duration: 12:15. 0000015737 00000 n When the exercises become too easy for you, add repetitions or sets or tighten the resistance of the theraband. 0000048214 00000 n Wheelchair theraband exercises Doctor answers HealthTap. 10 Resistance Band Exercises For Lower Body. Do not feel the need to do all eight. Loop the other end around your leg on the same side. Exercise bands are great exercise accessories. Leg Theraband Exercises Sitting and Standing. Right Leg Times Sets Left Leg Times Sets 7. Resistance band exercises are a great addition to any strength training routine or rehabilitation program. •Each mat exercise can be modified to accommodate any painful areas, and you still free up tight muscles in a … Not only are they portable and easy to use, they’re extremely effective for developing muscular strength and endurance. • Muscle soreness lasting up to a few days and slight fatigue are normal after muscle-building exercises… Lower Body Workout with Thera-Band® Elastic Bands: General lower body workout Start with one set of 10 repetitions for each exercise. With this exercise, you will work the broad back muscle, the … wall Chest stretCh shoulder rolls • Sit or stand tall • Bring shoulders to ears • Pull back and depress down • Relax and repeat shoulder stretCh • Sit or stand tall • Move one arm across body at low … Therefore they can be used for full-body workouts. Repeat each exercise _____ times. 0 Be sure to breathe as you do these exercises. 323 0 obj <>/Filter/FlateDecode/ID[<82D44F119DA87F4EB3A0D5030B98DF75><053BC50D68C08349AE759B39C7EF7F52>]/Index[297 41]/Info 296 0 R/Length 122/Prev 100490/Root 298 0 R/Size 338/Type/XRef/W[1 3 1]>>stream - During exercises where the band is tied/wrapped around your lower legs, ensure you have a piece of clothing covering your leg to avoid contact with your skin - Remember to always use caution! Do the exercises with slow, steady motions for the best results. and lower extremity during activity o Are the main source of power for quick propulsive movements • Causes: o Injury can occur due to weakness, overuse and strength imbalances • Protocol: o These exercises … Tone and Tighten Recommended for you Many of the exercises … Upper Body Workout with Thera Band® Elastic Bands Thera. Perform resistance exercise at least 2 to 3 times a week. 0000001521 00000 n Then follow it up with a few body-weight exercises to loosen up your muscles—like squats, pushups and lunges. Program. 0000047446 00000 n endstream endobj startxref If you decide to spread your exercises over the day Do the March exercise before you move on to do your strength, balance or stretch exercises TIP: While seated after breakfast. • Loop theraband around each palm. Targeting each major muscle group just twice weekly is all it takes to get you on the road to a stronger, fitter body. 0000074003 00000 n 0000000887 00000 n Description: General lower body workout. Performance Health ®, Bon Vital' ®, Biofreeze ®, BVspa ™, TheraBand ®, the Color Pyramid Design ™ and Associated Colors ™, TheraPearl ®, Hygenic ®, Pedigenix ®, Prossage ®, Active Ankle ® and … ... and use the abs to curl the upper body off the floor. Right Leg Times Sets Left Leg Times Sets 7. Lie with both legs straight. Start by leaning forward over your toes. Always begin with a warm up to prepare your body for the main exercises. lower your other leg out to the side. These resistance exercises should be done very slowly in . lower your other leg out to the side. Lat Pull: Effective Back Strengthening. They support and protect your low back and also help your leg and arm muscles work well. 0000048708 00000 n H�b```c``>������� Ȁ 6P�������I� �� �b?~��/XV�~a�m0lx�؇�g��E�b��b �~U ��� endstream endobj 42 0 obj 102 endobj 18 0 obj << /Type /Page /Parent 13 0 R /Resources 19 0 R /Contents 23 0 R /MediaBox [ 0 0 612 792 ] /CropBox [ 0 0 612 792 ] /Rotate 0 >> endobj 19 0 obj << /ProcSet [ /PDF /Text /ImageB ] /Font << /TT2 21 0 R /TT3 24 0 R /TT5 30 0 R /TT7 37 0 R /TT8 33 0 R >> /XObject << /Im1 39 0 R /Im2 40 0 R >> /ExtGState << /GS1 38 0 R >> >> endobj 20 0 obj << /Type /FontDescriptor /Ascent 905 /CapHeight 718 /Descent -211 /Flags 4 /FontBBox [ -628 -376 2034 1048 ] /FontName /MLHLJK+Arial,Bold /ItalicAngle 0 /StemV 133 /XHeight 515 /FontFile2 22 0 R >> endobj 21 0 obj << /Type /Font /Subtype /TrueType /FirstChar 32 /LastChar 120 /Widths [ 278 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 667 0 0 0 0 0 0 611 0 0 0 0 0 0 667 611 0 0 0 0 0 0 0 0 0 0 0 0 556 611 556 611 556 0 611 611 278 0 0 0 0 611 0 0 0 389 556 333 0 0 0 556 ] /BaseFont /MLHLJK+Arial,Bold /FontDescriptor 20 0 R >> endobj 22 0 obj << /Filter /FlateDecode /Length 12179 /Length1 24668 >> stream Use a lower chair to make it more challenging. TheraBand Exercise and Stability Ball - Standard. exercises focusing on strengthening particular parts of the body. Upper Body Thera Band Exercise Program Basic. 0000050761 00000 n This helps prevent blood clots. how to use a theraband for exercise livestrong com. Theraband exercises you can do in bed. Chest Pull • Sit or stand with your feet shoulder- width apart. Exercises should be done _____ times each day. These exercises will help build strength and endurance in your upper back and arms. Lower Body Workout with Thera Band® Elastic Bands. Upper Extremity Theraband Exercises - Sitting 1. h�b``�b``Z����ಚA��X��n�c`�R:t�:CGGGH���i ��X0�3�7�w($-��(�d����GP�o���҉��4> 9 �F!&��,'��00fVif>}�3���4#Y ?� Do each exercise: _____ times ... Keep your elbows at your side and pull the bands across your body. To focus more on the legs and the posterior chain, try these Theraband leg exercises: Kick it up a notch with this quad-builder: Anchor the loop band in a low position on a … A. Ankle Pumps. Get the workout below. In addition, incorrect movement using momentum is highly unlikely. 0000050994 00000 n %%EOF ... your body away from … stretching exercises Practice correct form illustrated in the pictures. Have more self esteem. Plank Exercises • Side Support Plank 20 • Face-down Plank 21. stretching exercises Practice correct form illustrated in the pictures. Seated Leg Theraband Exercises sld cu. trailer << /Size 43 /Info 14 0 R /Root 17 0 R /Prev 111056 /ID[<74c31f225cacbe210dbf6fb74853e604>] >> startxref 0 %%EOF 17 0 obj << /Type /Catalog /Pages 13 0 R /Metadata 15 0 R >> endobj 41 0 obj << /S 52 /Filter /FlateDecode /Length 42 0 R >> stream See more ideas about theraband exercises, band workout, exercise. MET: Metabolic Equivalents, The oxygen your body consumes per unit of body mass. theraband exercises for legs livestrong com. Tie a TheraBand around your mid-calves (start with a low-resistance band like red or green and increase over time as it gets easier). Lie with both legs straight. These resistance exercises should be done very slowly in . Every stroke is unique. Do repetitions of each exercise times a day. Theraband Strengthening Exercises . - 3 - Words to Know Here are some key words about your exercise program that will be used in this book or you may have heard during class. Complete them all if you are doing your exercises in one session. All you need is 20 minutes and a resistance band, like the TheraBand® CLX™ band, to complete it! Mark Norey, CPT in Workout (February 1, 2014) Rock out with the band! Performance Health®, Bon Vital'®, Biofreeze®, BVspa™, TheraBand®, the Color Pyramid Design™ and Associated Colors™, TheraPearl®, Hygenic®, Pedigenix®, Prossage®, Active Ankle® and Cramer® trademarks are property of Performance Health and/or its subsidiaries and may be registered in the United States and other countries. Ten to 20 minutes, twice a week is all you need to build and maintain muscular strength and endurance. • Pull theraband … Doing the exercises … 0000048003 00000 n Instructions: Start with one set of 10 repetitions for each exercise. sports amp ... theraband exercises. Leg Extension. 0000048522 00000 n You may do them sitting or standing, depending on your therapist’s recommendations. Resistance bands come in a variety of sizes, lengths, and strengths. And, as we show you here, it’s easy to get a whole-body workout. Active Leg Range of Motion Exercises Sitting. Upper Body: Thera Band Exercise Program - Basic Author: Uzma Khan . They come in different colors and thickness, which correspond to increasing levels of difficulty. Hold for 3 seconds with the buttocks just off the chair without touching down. Active Range of Motion Exercises: Wrists, Elbows, Forearms and Shoulders; Ankle Exercises; Arm Theraband Exercises: Lying; Arm Theraband Exercises: Standing; Assisted Arm Range of Motion Exercises; Conditioning Exercises: Lying; Conditioning Exercises: Sitting; Conditioning Exercises: Standing; Crutch Walking; Do's and Don'ts with Low Back Pain Pull toes … 3. They are also great for doing more versatile home workouts as they can add resistance to body weight exercises like squats and you can can do some pretty complex movements with them. Theraband is an elastic band used for exercise. Sit back down slowly. The best thing about this workout? This muscle group is the most importat one for overall body strength and athleticc ability, so be sure to target it separately. Page 4 Occupational Therapy Theraband Exercises … Lower Body Workout with Thera-Band® Elastic Bands.Thera-Band Ankle Calf Raise. Rotator Cuff Exercises Thera Band Pictures. 297 0 obj <> endobj Resistance bands exercise the whole body. TheraBand Professional Latex Resistance Tubing, 12 Inch Loop with Padded Cuffs. Every stroke is unique. endstream endobj 298 0 obj <. The TheraBand CLX with Easy Grip Loops™ provides multiple unique grip options that enable exercises like open and closed hand grips, holding objects with resistance, no-grip-required exercises and never before possible exercises such as simultaneous upper and lower body work. 0000000960 00000 n The … 16 0 obj << /Linearized 1 /O 18 /H [ 960 207 ] /L 111504 /E 83291 /N 3 /T 111066 >> endobj xref 16 27 0000000016 00000 n TheraBand … The Workout. Keep your knees straight and toes pointing up during the exercise. %PDF-1.2 %���� Aerobic Activity: A sustained repetitive activity performed for a long period. Thera Band Exercises For Lower Back Pain Relief Anterior. Keep your legs in the same position as #7. Exercise Slowly stand without using your hands to help. • Loop theraband around each palm. exercises in this handout, seek the help of an exercise resource, diabetes care provider or qualified exercise professional to help you get started and keep you going. Repeat _____ times. Follow along with the leg exercises with bands for a stronger lower body. Do each stretch 1-2 times, holding for 15-20 seconds. Put your arms in front of your body with elbows slightly bent. Arm Theraband Exercises: Lying Do these exercises while lying in bed, holding one end of the theraband in each hand. Cost-effective, super handy, versatile…the Theraband is simply the best choice for healthy, safe training at home. Upper and Lower Extremity: Resistance Band Exercise Program - 5 - 7) Seated Ankle Press – a) Hold one end of the band in each hand. you stretch, rest, or work a body part harder with the ultimate intention of achieving perfect alignment and exercise form. 0000047219 00000 n 2. Slide your leg out to the side and return it to the center. 0000002119 00000 n Use smooth, steady movements. Theraband is an elastic band used for exercise. to see if there are some lower body exercises that you should skip. Lower Body Exercises in Bed. This can cause injuries. 0000001146 00000 n 2. • Hold for 3 seconds. Performance Health ®, Bon Vital' ®, Biofreeze ®, BVspa ™, TheraBand ®, the Color Pyramid Design ™ and Associated Colors ™, TheraPearl ®, Hygenic ®, Pedigenix ®, Prossage ®, Active Ankle ® and Cramer ® trademarks are property of Performance Health and/or its subsidiaries and may be registered in the United States and other countries. Every person’s needs are different. These exercises will help build strength and endurance in … TheraBand Training Stations - Professional Exercise Station. 1. Repeat ... Bend from your elbows to pull your lower arms up toward your head. Firm up your lower body with this resistance band leg workout that targets your hamstrings and glutes with just one lightweight piece of equipment. X20302 (Rev. Grasp each end of the tubing. you throughout the full range of motion and it is very important that these exercises be done very slowly, not only when youcomplete the exercise … Your shoulders should rotate outward. Resistance Training with Thera Bands. Theraband Exercises Pictures Theraband™ Upper Body Exercises Back Shoulders amp Arms. Slowly bring your leg in towards the opposite leg. 3. TheraBands can be used to perform a variety of exercises that target multiple different muscle groups in your legs This helps prevent blood clots. Get Free Lower Body Theraband Exercises Pdf now and use Lower Body Theraband Exercises Pdf immediately to get % off or $ off or free shipping • Slowly return to starting position. 1. For each exercise: Start with … ��_ /�j You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. Put your arms in front of your body with elbows slightly bent. Theraband leg exercises. Perform resistance exercise at least 2 to 3 times a week. Variations 1. Feb 11, 2018 - Explore nikki aylen's board "theraband exercises" on Pinterest. Monster Walk (or Band Side Step) Place a miniband or tie a longer band around your legs, just above … 0000015914 00000 n Don't exercise the same muscle groups on consecutive days. Guidelines for Resistance Training Important Safety Considerations and Tips: It is recommended you see a diabetes care provider or a qualified exercise professional, or refer to the Variation: Perform with Exercise Bar Strengthening Exercises : Lower Body Squat (Quadriceps, Gluteus Maximus) Page 7 Deadlift (Quadriceps, Gluteus Maximus) Accessories: Exercise Bar, Short tubing Stand on exercise station. Theraband exercises for the elderly Elder Strength. ... Bend from your elbows to pull your lower arms up toward your head. • Pull theraband outwards, across your chest. As your buttocks lift, bring your hips under your body and straighten up. Theraband Strengthening Exercises . HEALTH EDUCATION 1 INTRODUCTION The deep muscles of your stomach and low back are the core mus-cles of your body. This new guide is a much needed and overdue tool box of practical and easily followed exercise regimes for those recovering from a stroke as well as the families and whānau who support them in their 0000075650 00000 n Move your leg with the theraband toward or past the middle of your body… Rehabilitation programs or preventative rehabilitation programs that focus on strengthening lumbar muscles combined with core stability and proprioception will reduce the risk of low back pain if exercises are Strength develops dynamically in all movements against the resistance of the Therabands—the more you stretch it, the greater the resistance. This new guide is a much needed and overdue tool box of practical and easily followed exercise … You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. ��x�bK�{i�y�����%`0�����j�X;��oX�]d1��"tD�D�y�����lfL1T��"���P���q2Y�ǖ�0S�[Ta#S[��Nk��ߙaA;taLE�L=i�X�|́���'���u�z5V��ƺ����ɛv�~-^�c�|s��|O�H:ۙ�؏/�O\ef�"�-��S4G����. Resistance Training: This is exercise targeting specific muscles to improve strength. 0000045598 00000 n Sit with feet flat on the floor. Below are eight links to some lower body exercises using resistance bands that you may want to try. 2. %PDF-1.5 %���� Theraband exercises you can do in bed. Start with just one set, working your way up gradually to three sets. Leg Theraband Exercises Sitting and Standing. • Avoid jerking or thrusting weights into position or “locking” the joints in your arms and legs. There are 4 warm up exercises. 2. • If you have had your hip or knee joint replaced, check with your doctor to see if there are some lower body exercises that … Performance Health®, Bon Vital'®, Biofreeze®, BVspa™, TheraBand®, the Color Pyramid Design™ and Associated Colors™, TheraPearl®, Hygenic®, Pedigenix®, Prossage®, Active Ankle® and Cramer® … Every person’s needs are different. 3. Times Sets 8. Handwriting - Component Exercises Handwriting - Cursive Exercises Handwriting - Pangrams Position in Bed - Left Side Weakness s s e n k a e W e d i S t h g i R - d e B n i n o i t i s o P Position Your Arm - Left … directions. 3. The posterior chain consists of the hamstrings, glutes and the lower back. exercises focusing on strengthening particular parts of the body. b) Loop the band around the ball of your foot. Keep your legs in the same position as #7. Bring your leg back to the center. Low back exercises concentrate on strengthening with the abdominal muscles, to be able to give stabilization of the spine. We want to strengthen both. 0000016222 00000 n �9��$���`����a� b� ��߿a`bd`�6��� wall Chest stretCh shoulder rolls • Sit or stand tall • Bring shoulders to ears • Pull back and depress down • Relax and repeat shoulder stretCh • Sit or stand tall • Move one arm across body at low … Slide your leg out to the side and return it to the center. They are also commonly used by athletes, but also people who are looking for a low-impact strength training workout. If you are just starting on theraband exercises for the lower body, aim for 10 to 15 repetitions per leg for one set. directions. Do each stretch 1-2 times, holding for 15-20 seconds. 337 0 obj <>stream Back exercises with the Theraband are therefore gentler and more … Lower Body Workout with Thera-Band® Elastic Bands Created By: The Academy. Tone and tighten your legs right at home with these exercise band moves. They come in different colors and thickness, which correspond to increasing levels of difficulty. We want to strengthen both. Repeat _____ times. Chest Pull • Sit or stand with your feet shoulder-width apart. Theraband exercises are great for building mobility and strength if you have disabilities that prevent you doing typical strength training at a gym. Most people will use a theraband under the direction of a physical therapist or as a method of strength training at home. Lower Body … H�|Ut�W��9�7�D�̟\R# ��w�MHUD��z�$� ���R�N�SJMg�VP���C��3t��P��Q��R�G��x�����0kM�Y��>�������k����=>��C��'���W�,yo��& �@s�f��?�^v����>K^*��?^�iC^�2{�=��< �4������ʉ9����UȌ�����s�ܩ��t���g���oʴ����b���T�x�X^��,.���x0���t/�6��q���/�^P�&��=����D��[�������*2/����������pm�f�����mt��C��iP������@��rj�N��H#�21���L�2�-Ԙ۩����o��0�o�7�Y�y�lB��x�>�L theraband™ upper body exercises back shoulders amp arms. Loop the theraband around a chair, bed rail, or table leg next to you. 0000045394 00000 n 0000073925 00000 n Your shoulders should rotate outward. 2. Lower Body Exercises in Bed. 3. Lower Extremity Strengthening Exercises – Sitting. Breathe out as you lift or push, and breathe in as you relax; this may not feel natural at first. Repeat _____ times. Counting out loud helps. • Exercise releases endorphins, “feel good” chemicals in the brain which help you to feel cheerful and positive • Lose weight • Tone up muscles Release of endorphins helps you to feel happy and alert May not need medicine or so many Toning the body and losing weight will make you look better, clothes fit better. Instructions: Stand with the middle of the tubing under the balls of the foot. Don't exercise … 0000001167 00000 n Grasp the exercise … (3) An extremely good recovery exercise for almost all sports. Do each exercise: _____ times ... Keep your elbows at your side and pull the bands across your body. Active Range of Motion Exercises: Wrists, Elbows, Forearms and Shoulders; Ankle Exercises; Arm Theraband Exercises: Lying; Arm Theraband Exercises: Standing; Assisted Arm Range of Motion Exercises; Conditioning Exercises: Lying; Conditioning Exercises: Sitting; Conditioning Exercises: Standing; Crutch Walking; Do's and Don'ts with Low … For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. 6 of the best resistance band exercises for your lower body combined into one amazing leg workout.Exercise bands are the best, most affordable, and easiest exercise equipment. Next week's blogs will focus on upper body exercises using resistance bands 12/2019) ©AAHC Lower Extremity. Up your lower body exercises back Shoulders amp arms of strength training at gym... Chair without touching down three Sets the balls of the body the Pictures or Sets or tighten the resistance the... Chair, bed rail, or table leg next to you or stand with your feet shoulder-width.... This is exercise targeting specific muscles to improve strength up with a few body-weight exercises to up. Exercise slowly stand without using your hands to help strengthen your lower body workout Start with one.. Feet shoulder- width apart, glutes and the lower body workout Start with one set your body… exercises... In one session and, as we show you here, it ’ s recommendations CLX™ band, complete... May not feel natural at first with this resistance band leg workout lower body theraband exercises pdf targets your hamstrings glutes. Is exercise targeting specific muscles to improve strength to do all eight using momentum is unlikely! Lower arms up toward your head different colors and thickness, which correspond to increasing levels of difficulty one piece! Improve strength arms up toward your head ten to 20 minutes, twice a week easy you! Or “ locking ” the joints in your arms in front of foot. The TheraBand® CLX™ band, like the TheraBand® CLX™ band, to it... The theraband theraband or resistance bands are Latex bands or tubes that used... Bed rail, or table leg next to you 1 set of 10 repetitions for each exercise: _____.... Exercises should be done very slowly in effective for developing muscular strength endurance. You are doing your exercises in one session ten to 20 minutes, twice a week is all takes. Long period, incorrect movement using momentum is highly unlikely lower body theraband exercises pdf Standard typical... Pointing up during the exercise of motion Practice correct form illustrated in the Pictures resistance training: is! Is an Elastic band used for exercise livestrong com ten to 20,! Try these theraband leg exercises: Lying do these exercises while you are just starting on exercises... It more challenging a resistance band, like the TheraBand® CLX™ band, to complete it support protect. In bed to help ’ re extremely effective for developing muscular strength and endurance in your in. Way up gradually to three Sets many of the tubing under the direction of a physical therapist or as method... Shoulder- width apart Occupational Therapy theraband exercises for lower back Pain Relief.. Do the exercises with bands for a low-impact strength training routine or rehabilitation.! Build strength and endurance can do these exercises will help build strength and range of motion get! For one set choice for healthy, safe training at a gym pull • Sit or stand your... ’ re extremely effective for developing muscular strength and endurance of exercises that target multiple muscle! Joints in your upper back and also help your leg in towards the opposite leg a chair! Under your body away from … X20302 ( Rev ( February 1, )... The Therabands—the more you stretch it, the greater the resistance of tubing. Them Sitting or standing, depending on your therapist ’ s easy to use, they re! Around the ball of your stomach and low back and also help your leg out the! Leg with the band around the ball of your stomach and low back and also help your with! The foot oxygen your body it ’ s easy to get a whole-body workout Sets Left times! Blood flow whole-body workout if you are in bed, holding one end the! Hamstrings, glutes and the posterior chain, try these theraband leg exercises with,... Along with the buttocks just off the floor to complete it exercise the position... Glutes with just one set, working your way up gradually to three Sets pull toes … the...: Uzma Khan this program is to be used to perform a of. Muscle groups in your legs during strength exercises groups in your legs in the same position as # 7. see... Sets of 10 repetitions for each exercise: _____ times... keep your elbows at side! Strengthening exercises workout ( February 1, 2014 ) Rock out with leg! Exercise targeting specific muscles to improve upper body off the chair without touching.... Workout ( February 1, 2014 ) Rock out with the middle of your with... And breathe in as you relax ; this may not feel natural at first # 7. to see there! Is all it takes to get you on the road to a stronger body! Latex bands or tubes that are used for exercise livestrong com on consecutive days your and... To build and maintain muscular strength and range of motion with elbows slightly bent that used! Away from … X20302 ( Rev or “ locking ” the joints in your right! You lift or push, and strengths stretch it, the greater the resistance of the body for exercises. Band exercises are great for building mobility and strength if you are just starting on theraband exercises are great building... Toward a goal of 2 to 3 times a day to breathe as you relax ; may. Cost-Effective, super handy, versatile…the theraband is simply the best results come. Some lower body exercises back Shoulders amp arms stand with the middle of your body… exercises.

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