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. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Place your hands by your sides.
3. Keep your hips level and avoid arching your lower back.
4. Pressing your heels into the floor, lift your hips upwards off the floor.
5. Lower your hips back down to the floor.
Exercise notes:
To lower the intensity of this exercise, reduce how high you lift your hips.
To make this exercise more challenging, hold at the top of the exercise, or perform it on one leg.
Disclaimer: If getting up and down from the floor is not possible, this exercise can be completed on a higher surface such as a bed.
After your workout, cool down by following any of the warm up 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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