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, lying on your back with your knees bent and your feet on the floor.
2. Place your hands on the floor by your sides.
3. As you breathe out, gently press your lower back into the floor and tilt your hips towards you.
4. As you breathe in, return to a neutral starting position, where a small space exists between the floor and the natural curve in your low back.
Exercise notes: Place your hands on your hips to feel the change in your pelvis position.
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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