If you run it takes care of your lumbar area

? buttock lift: Start with your knees bent, feet apart the width of the shoulders and hands on the nape of the neck, from this position separates the buttocks from the floor, keep 30 "and low. Repeat 6 times.

? legs to the sides: In the same initial position above Ponte a towel between your knees, pressing to make it secure, and take them to the sides, making 10 inclinations for each side.

? shrink-stretch: Ponte de side and snuggle up to arching the back of convex shape and holding you knees for 30 ", little by little you bow in the opposite direction, to put back the more concave as possible, stretching arms and legs. It repeats the sequence 6 times.

? pelvis rotation: Initial position as in the first exercise, elevates the lumbar without the buttocks and then lower it by pressing on the ground everything you can to eliminate the back hole. Repeat 10 times, a gentle rhythm, very well controlling the movement.