You don't need to lift heavy weights to gain strength. There are small exercises that can make a big difference. Many people assume that lifting a lot of weight is the only way to see positive results when it comes to strengthening and toning your body. Strengthening the lower back, hips and core muscles can make a big difference in how you feel on a daily basis. But these simple exercise moves may surprise you by offering great results.

Core Exercises

Strengthening your core will help you achieve better balance. Planks are the best exercise to strengthen the abdominal and back muscles. Even if you are an above-knee amputee without your prosthetic device, you can be on your quadriceps with your arms placed shoulder width apart. If you are a below-knee amputee without your prosthetic device, you can be on your knees. If you are wearing your prosthetic device, start on your knees with a goal to work up to your toes.

Hold the plank for as long as you can without swaying downward as this will cause stress on your back. As your abdominal muscles get stronger, you will find you can hold the position longer.

Back Extensions

Back extensions can be done with or without a prosthetic device. Lie on a flat surface on your stomach. With legs shoulder width apart and arms under your chin, press your legs down firmly while lifting the upper body. Hold this for three counts before lowering back down. Repeat this 10 times.

Pelvic Tilts

Lie on your back with knees bent. Tilt your hips upward and toward you, trying to flatten your back on the surface. Try to imagine a bucket of water on your lap – when you lift the gluteus muscles, the water would spill on you.

These exercises are created to keep your body strong and as pain-free as possible. Just be careful that you are doing them properly to avoid injury. It is also important to make sure your prosthetic device fits correctly and is comfortable.

If you are experiencing any discomfort with your prosthetic device, contact Creative Technology. We have practitioners who are ready to help you. If you don’t see any changes right away, don’t be discouraged! Your hard work will make a difference, so keep moving forward!