MEDIUM INTENSITY BACK AND BUTTOCK EXERCISES

• Medium load exercise are mostly the progression exercises of low load exercise

• This exercise should be attempt after mastering the low load exercises

• This exercise puts a lesser load on the muscles and helps in strengthening.

• Only when you are confident and develop enough strength with this medium intensity exercise you can start with High-intensity exercises.

Benefits and how to do medium load exercise:

SQUAT EXERCISE

FORWARD WALKING LUNGE

SINGLE-ARM AND LEG RAISE

SACRAL CIRCLE EXERCISE

LYING WAIST TWIST EXERCISE

THORACIC FOAM ROLLER EXERCISE

PRONE PLANK EXERCISE

STRAIGHT LEG RAISE(SLR) EXERCISE

PRONE LEG RAISE EXERCISE

SIDE-LYING LEG RAISE EXERCISE

SINGLE-LEG BRIDGE EXERCISE

HAMSTRING STRETCH 2 EXERCISE

LANCELOT STRETCH EXERCISE

BACK ROTATION EXERCISE

FOUR-POINT SUPINE KNEE LIFT EXERCISE

SIDE GLIDE EXERCISE

STATIONARY LUNGE EXERCISE

HIP FLEXOR STRETCH EXERCISE

SIDE CRUNCH EXERCISE

OBLIQUE CRUNCH EXERCISE

SIT-TO-STAND CHAIR SQUAT EXERCISE

STAND-TO-SIT CHAIR SQUAT 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.