Push-ups Exercise

Push Ups

 

1. Place hands on floor shoulder width apart, lay parallel to the floor. Form a straight line with your upper body, neck and head , keep this position throughout exercise.

2. Lower your body towards the floor, maintain controlled movement bending your elbows.

3.When you get 1-2 inches from floor straighten arms and return to starting position.

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Standard lunge exercise

Standard Lunge


 

 

 

 

 

 

1. With your leg, step forward about three feet until your thigh is parallel to the floor so the opposite knee is nearly touching the floor.

 

2. Stepback to start position.

 

 

Muscles; Hamstrings, Quads, calves and gluts

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Standard squat exercise

Standard squat exercise 

 

 

 

 

 

 

 

 

Directions

1. Place your feet at shoulder width apart. Pull your shoulder blades back.

2. Slowly bend your knees and lower your body.

Hold when your thighs are parallel to the floor and return.

Muscles used in this exercise; Quads, glutens, hamstrings & calves 

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The plank isometric exercise

Plank

Muscles; abs internal and external

1. lay with your face down on the floor, keep your legs and feet together maintain a neutral spine position. Place hands together and form a V with forearms.

2. Lift your body transferring the weight onto your forearms, and toes, draw stomach in.  Hold position for 30 -40secs beginners, otherwise hold for as long as possible.

 

for...

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