By strengthening the muscles in your abdominal muscles and hips, you stabilize your body, prevent injuries and give more power to slashing your golf or your kicks by swimming. Whenever possible, follow the order of exercises because it is preferable to employ the large muscles before small, which might otherwise become tired and less effective thereafter. Try this series all day and she will not ask for more than 10 minutes. You can even make watching TV. A. Lie on your back on a mat, knees bent. Lift one leg at a time, straightening as possible, so that the plant is facing the ceiling. Peel off the top of the ground and put your hands behind your neck to support. B. As you exhale, contract your abs and bring about 30 degrees the legs toward the head. For this exercise, it is essential that you use your abs and not your leg muscles. A. Lie on your back, knees bent and heels against the floor. Put your left ankle on your right knee and your left hand, palm up, on the floor in a position perpendicular to your body. Put your right hand behind your head to support your neck. C. Make a slight pause and then inhale as bringing your upper body on the carpet. Do not push your head with your right hand: it should simply support it. Do the same on the other side. Make two sets of 15 repetitions (one set per side). A. Lie on your back, knees bent and feet flat on the ground. Tap your toes to give a little more support to your back. Put your hands behind your head, the forefinger and thumbs touching. Do not cross and do not push your head, because you risk stretching your neck muscles, the effort must come from your abs, not your arm. Throughout the exercise, keep your lower back pressed against the ground and avoid jerky movements.

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