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 hip-width apart.
2. Rest your hands on your thighs, with your elbows straight.
3. Gently tuck your chin towards your chest.
4. Lift your chest up as you slide your hands along your thighs to your knees, lifting your shoulder blades off the floor.
5. Lower your chest slowly as you return to the starting position.
Exercise notes:
To make this exercise more challenging, continue to curl up to a seated position.
To make this exercise less challenging, lift only your head and shoulders slightly from the floor.
Disclaimer: If you experience pain or discomfort during this movement, consider modifying or completing an alternative exercise, or seek additional guidance if symptoms worsen.
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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