Bottom top exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bottom top )

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Name of exercise  Bottom Top
Other names of exercise Bottom top
Description of exercise Bottom-up exercise is a type of strength training that focuses on working the smaller, stabilizing muscles before the larger, more dominant muscles. This approach helps to improve overall muscle balance and prevent injuries. It involves starting the movement from the bottom or weakest position and gradually working up to the top or strongest position. This can be done with various exercises such as squats, push-ups, and shoulder presses. By starting from the bottom, the body is forced to engage and strengthen the smaller muscles that are often neglected in traditional top-down exercises. This type of exercise can also help improve posture and overall body control.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on side with neck supported with arm as shown. Legs should be slightly forward with toes pointed.
  • Inhale and lift top leg and hold.
  • Exhale and lift bottom leg up to top leg, then lower legs separately.
  • Repeat.
  • Repeat series lying on other side.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Hip
    Type of Muscles Gluteal, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Abduction, Adduction
    Type of Action Extension, Flexion, Plantarflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased muscle strength
  • Improved balance and stability
  • Enhanced core strength
  • Better posture
  • Increased flexibility
  • Improved coordination
  • Reduced risk of injury
  • Improved athletic performance
  • Toned and sculpted lower body
  • Increased cardiovascular endurance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Bottom top exercise is a type of workout that involves lying on your back and lifting your legs up towards the ceiling. While this exercise can be beneficial for strengthening your core and lower body muscles, there are certain situations where it should be avoided.Firstly, if you have any existing injuries or medical conditions that affect your spine or lower back, it is best to avoid this exercise as it can put unnecessary strain on those areas.Additionally, if you are pregnant or have recently given birth, it is not recommended to perform bottom top exercise as it can cause discomfort and may not be safe for your body.Lastly, if you are a beginner or have limited flexibility, it is important to start with simpler exercises and gradually work your way up to bottom top exercise to avoid any potential injuries.Overall, it is important to listen to your body and consult with a healthcare professional before incorporating any new exercises into your routine, including bottom top exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase
  • Avoid overexertion and listen to your body
  • Keep your core engaged throughout the exercise
  • Breathe properly and don’t hold your breath
  • Use a spotter if necessary
  • Avoid jerky or sudden movements
  • Take breaks and rest when needed
  • Consult a trainer or physician if you have any medical conditions or injuries

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Back pain
  • Obesity
  • Diabetes
  • Heart disease
  • High blood pressure
  • Depression
  • Anxiety
  • Stress management
  • COPD
  • Asthma
  • Parkinson’s disease
  • Multiple sclerosis
  • Stroke recovery
  • Post-surgical recovery
  • Cancer rehabilitation
  • Balance disorders
  • Postural problems

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    Frequently asked questions

     

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