The secret places are the areas inside your body where you store energy and work out. They are the most difficult to access areas for anyone not trained in some sort of physical therapy or gymnastics. However, they have many benefits, including increased stamina, improved flexibility and endurance, better posture control and overall healthiness. You don’t need any special equipment to perform these exercises at home. Just follow our simple instructions!
5 Short Drills to Make the Secret Places Stronger (Video)
1. Side Plank with Arm Raises: Stand facing a wall with one foot on each side of the wall.
Place your hands behind your head and raise them up until they touch the ceiling. Hold for 30 seconds and repeat 3 times. Repeat 4 times for a total of 10 reps per side.
2. Lying Leg Curl: Lie face down on the floor with your legs straight.
Keeping your arms straight, curl up until you reach the top of a chair. Lower back down and repeat 3 times. Do 10 reps on each leg.
3. Kneeling Crunch: Stand in front of a doorway with both feet together and bend forward so that your knees are bent 90 degrees and then bring them back to their original position while keeping your torso upright.
Do this 10 times and repeat 3 times.
4. Side-To-Sides: Lie on your left side with your body straight and your left hand behind your head.
Your right arm should be extended straight up with your palm facing the ceiling. Now, keeping your right arm straight, turn your torso to the right as far as you can, then return to the starting position. Do 15 reps on each side.
5. Back Extensions: Lay down on your stomach with your arms directly beneath you and your palms on the floor.
Using your arms, push your upper body upwards until your elbows are straight, but your lower body remains in contact with the floor. Now lower back down to the starting position and repeat 10 times.
Secret Places Exercises Equipment
The only exercise equipment you will need for these exercises are a doorway and the confidence to do them!
“It is not primarily luck that determines whether we survive in this world, but skill.” – Quintus Severus Cassius
It has been found that doing these exercises on a daily basis will help train your core and make the secret places stronger. However, without correct posture your health can suffer. Watch this video to learn how to sit correctly:
These exercises should be done everyday for maximum benefit. And remember, if you feel pain during any of the exercises then STOP! Never do anything that causes you pain.
The secret places are yours to protect.
How to Develop the Secret Places (Infographic)
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Sources & references used in this article:
Complete freedom of movement: Video games as gendered play spaces by H Jenkins – From barbie to mortal kombat: Gender and computer …, 1998 – Citeseer
Artemis aging: Exercise and the female body on video by M Morse – Discourse, 1987 – JSTOR
Turning the classic snake mobile game into a location–based exergame that encourages walking by L Chittaro, R Sioni – International Conference on Persuasive Technology, 2012 – Springer
When seeing is not believing: Two-year-olds’ use of video representations to find a hidden toy by JA Deocampo, JA Hudson – Journal of Cognition and Development, 2005 – Taylor & Francis