Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Start on the floor on your hands and knees.
2. Inhale as you drop your belly towards the floor, gently lifting your chest and looking slightly forwards (cow position).
3. Breathe out as you bring your belly button towards your spine, round your back towards the ceiling, and tuck your chin and hips (cat position).
4. Repeat, alternating between positions.
Exercise notes: If kneeling is uncomfortable, place a towel under your knees.
Disclaimer: Move gently and within a comfortable range if you have back pain.
After your workout, cool down by following any of the above activities, again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
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