A hernia is a common problem that occurs when the muscle mass of the body becomes weak and bulges out. However, the most common reasons for hernia are obesity, poor nutrition, and weak abdominal muscles. Therefore, everyone must perform some core exercises to strengthen the middle body section in order to prevent the possibility of a hernia. In today’s blog, the best hernia surgeon in Kolkata will discuss 4 physical exercises that can help you maintain a healthy weight and make your muscles strong.
Here are 4 exercises to avoid hernia that you can regularly
perform at home-
1. Vertical leg crunch:
To perform this exercise, you need to lie down straight on the floor and
keep your arms by your side. Then, you have to lift both your legs at 90
degrees from the floor. Also, lift your hands from the floor to make an attempt
to touch your toes with the tip of your fingers.
2. Leg rise: Itis another important exercise to strengthen your muscles. Perform this exercise by lying down straight on your yoga mat. Keep your thumbs under your hips, and push up your leg vertically. After that, inhale and lower your legs steadily and just before your heels touch the floor, raise them slowly. This exercise helps in burning calories and strengthening your core muscles.
3. Planks:
Practicing
planks is very common in fitness freak men and women. For this exercise, you
need to get on all knees and hands in a kneeling position and flex your elbows
and place your forearm on your workout mat. Now is the time to expand your legs
behind and feel the abdomen. During this time, you must make sure your neck and
spine are in a straight line. Place your elbows right below your
shoulders and look down at the floor. Keep breathing and avoid any strain on
your head and neck. Meanwhile, hold this position for 30-60 seconds.
4.
Flutter kicks: Lie
down on your back on your yoga mat, put your hands by your side, palms straight
flat towards the mat, back flat against the mat, and look up straight at the
ceiling. Uplift your legs off the ground and start to kick them up and down
alternately. Note that, you should not let your feet touch the ground before
you complete it.
Before you start practicing these 4 physical exercises, you
must warm up your muscles first. Warm-up includes neck rotation, neck tilts,
shoulder rotation, arms rotation, waist rotation, spot jogging, ankle rotation,
etc. For further queries, consult the best hernia surgeon in Kolkata and
know every snippet.