Before every workout, please do a warmup.
It will help you increase your cardiovascular circulation and warmup the body for the following exercise.
This will reduce greatly the risk of injury!
Here is a nice warmup for you.
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Very simple, very effective!
This will be your main focus during the time you are not exercising.
This exercise can be done in different ways.
But we will do the standing version.
Draw your belly towards your spine.
Contract your core muscles.
Hold for as long as you are comfortable with it.
Don’t forget to breath, you don’t have to hold your breath in.
Start with 10 reps, see how you feel.
If you are OK, continue with another set.
Do 2 sets 10 reps.
This exercise will work for your glutes, hips and lower back also.
Lay down on your back.
Hands arms near your core.
Draw your legs to your but until you are almost 90* to the floor.
Push up with your pelvis engaging your core, glutes and hips.
Hold for 1 second.
Lower yourself slowly.
This exercise will also help you with your back pain.
Try doing 2 sets 10 reps each.
A great exercise which will help you strengthen your back and burn that nasty fat.
Begin by lying face-down.
Extend your arms forward.
Do the following in alternation motion.
Lift your right arm and left leg along with your head.
Hold for 1 second.
Lower your body down.
Now do the other way around.
A multitude of muscles are engaged in this exercise which will help strengthen your whole body and burn fat.
Do 2 sets 10-15 reps each.
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I don’t know where the name comes from but the exercise is great.
Stand in a dog pose, knees and arms on the ground.
Knees under your hips and arms under your shoulders.
Extend your right arm in front of you.
Extend the left leg behind you.
Remain still for 1 second.
Draw your arm and leg in the initial position.
You can also do Abdominal Bracing at the same time to make it better.
Do 2 sets of 10.
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