For all the athletic devotees here is an exercise for your legs. Legs lift the entire weight of your body. Hence they must be exercised on daily basis to maintain fitness and strength. Our exercise of the week is “seated Calf Raise”.

You can perform the exercise in following manner:

As shown in the figure, position yourself on a steady ball and let the dumbbells relax on your thighs.

Lay your toes on the ground and press on your toes down such that your heels rise up. Assure that your calves are flexed enough upwards for few seconds.

Perform exercise again. The first rising move of the toe should be rapid.

Almost whole of the current generation is facing a common problem known as back ache. This article offers the solution to back ache through the outcome of twisting on the biomechanical retort of a seated personality, the exercise known as Seated Torso Twist.

• Sit erect on a rug keeping the left leg straight and stiff.
• Curve your right knee and cross your legs in such a way that the right leg is over the left.
• Keep the right leg leveled on floor exterior to the left knee.
• Turn chest (torso) to the right, expanding right limb back with hand to the ground, as left hand arrives around the right side of right leg, attaining for ankle.
• Glance over right shoulder.
• Undergo tender strain through the torso area. Seize the same position for about 15 to 30 seconds and then replicate on other side.

Practice Seated Torso Twist regularly and you’ll get rid of back pain.