HIGH INTENSITY EXERCISES FOR BACK AND BUTTOCKS

• High-intensity exercises are high load exercise, hence should be done correctly or else can cause injuries.

• It should only be performed when you have mastered medium intensity exercises, as this exercise need good strength to be performed.

• This exercise when performed should be pain-free.

• Do not push yourself to the extreme level, that may cause adverse effects instead of benefits.

Benefits and How to do high-intensity exercises:

DEAD BUG EXERCISE

ONE LEG CIRCLE EXERCISE

SWISS BALL TORSO TWIST EXERCISE

SIDE PLANK (LEVEL2) EXERCISE

SWISS BALL SIDE CRUNCH EXERCISE

SWISS BALL SIDE CRUNCH WITH TWIST EXERCISE

KNEELING SUPERMAN (LEVEL 3) EXERCISE

SWISS BALL BACK EXTENSION EXERCISE

SWISS BALL ROLL-OUT EXERCISE

PSOAS LUNGE EXERCISE

REVERSE LUNGE WITH KNEE LIFT EXERCISE

FORWARD LUNGE EXERCISE

SAFETY POINTS

• Never try to attempt self-diagnosis or self-treatment for serious or long-term problems it is always better to consult a medical professional or qualified practitioner.

• Never undertake any self-treatment, when you are undergoing a prescribed course of medical treatment, always seek professional advice first.

• Remember to seek medical advice if symptoms persist, and never exceed any recommended dosages of medication without the guidance of a professional.