Using an exercise mat, initiate the starting position by forming a straight hands and knees position. Hands should be under the shoulders, with fingers faced forwards and knees under your hips. Engage your abdominal muscles and pull your shoulder blades down the back. Establish a planking position with your feet together and begin the downward process. Slowly bend your elbows and lower the body towards the floor, maintain a straight torso and don’t allow the lower back to sag. Gently lower your body until the chest (or chin) touches the floor. Raise yourself by pressing through your arms and straightening the elbows. Maintain a rigid posture and gently raise yourself upward. Repeat as many times as desired.
Squat jumps are an easy beginner exercise that works the legs-thighs, along with the butt and hips. Start by standing with both feet hip-width apart from each other, with your arms by your side. Real your shoulder blades downwards and gently engage the abdominal muscles, in order to brace your spine.
Begin the downwards phase by shifting the hips back and down. Gently lower yourself until the heels are prepared to lift off the floor. Keep your back straight and bend forward at the knees. Face your head forward and position the arms apart to maintain balance. Apply the force of your lower body, with hips, ankles and knees extended. As you jump into the air, keep your feet flat and parallel to the floor. Land softly in this position and re-start the introductory position.
Side Lying Hip Abduction
This easy exercise isolates the butt and hips, to help tighten and tone those regions. With an exercise mat in place, lie on your side with legs straight in a neutral position. Use your lower arm placed under your head in order to keep your head straight; gently rest the upper arm on your upper hip.
Exhale and raise your upper leg slowly, with both knees positioned straight and both feet in a neutral position. Continue to raise this leg until your hips begin to tilt and your waist collapses on the floor; be careful not to raise your leg too high, an optimal position of 45 degrees is generally recommended. Initiate the downward phase by inhaling and slowly returning the leg to its starting position. Once this side has been completed, roll over and repeat this process with the other leg. This exercise may also work for pregnant women in relieving stress (you can also try omega 3 pregnancy supplement).
All of these exercises can be done in the comfort of your own home and are easily accessible. If you want to remove excess flab, start with these routines to help tone and tighten your body.
Site last updated: 18. January 2018
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