22 Nov, 2015 - 00:11 0 Views



You will need a towel and water to drink during exercise, warm up exercises are a great way to avoid or prevent injuries during your workout andA� also to allow yourself to push harder and safely during your mutual routine.

That means that if you do not warm up it is not safe and smart because you will get injured or might have some complications in your body. But if you do it will actually help you get more out of your workout.

You can start your warm up with the dynamic back. Keeping your arms straight, swing them straight, up in front of you for five to 10 times, increase the range of motion each time until your arms are above your head.

MID BACKTURNS a�� stand with hands on your hips gently twist torso at waist until stretch is felt, repeat on the other side keep slightly flexed.

KNEE CIRCLE a�� stand with your legs together and hands by your knees in a circular motion as you breathe normally.

There are many other warm up exercises you can do I have given you a few examples. After you have done the warm up and stretches you can start your abs or stomach workout.

You can start with the PLANK. Start resting on all fours. With your palms flat, raise up off your knees onto your toes, keep your hands directly below your shoulders, contract your abs or stomach to keep your self up and prevent your bottom from sticking up.

Remember to keep your belly button pulled in with your head and spine in line and keep your back flat dona��t let to arch picture your body as a long straight board.

LEG LIFT PLANK a�� Start face down trunk straight, supporting the weight of the body on your elbows and toes slowly raise one leg straight behind up to 45 degrees.

SIDE PLANK a�� lie on your side and place or stick your ankles and knees on top of each other. Shift your body weight to your right side and prop yourself with your hand, rest at your waist or reach up to the ceiling. Repeat the same thing on the other side, you will hold the position for a count of 20.

When you are done you will have to start with first exercise the Plank repeating all the exercises four times. For your cool down you can do the downward dog a�� begin with your hands and knees on the floor position pointing forward.

Push your pelvic bones up and heels down. Let your head hang freely, stretch your waist.

Cobra Stretch a�� begin in horizontal position on your chest on the floor and lift your upper body fuller as you can while keeping your lower body still. Torso Stretch a�� lie on your back with bent legs and knees together with shoulder blades square on the floor on one side, hold back return to centre then repeat the stretch on the other side.

The Full BodyA�Stretch a�� lie on the floor face up, stretch your arms and legs out simultaneously. Retain the air while stretching return to starting position release tension. Stretching the body should be done only during air retention.

Then you will be done with your workout on abs.

Share This:

Sponsored Links