1. Push Ups
Most people know how to do a push up, but just in case your forgot, here’s how it’s done.
Lay on the floor on your stomach.
Use your arms to push yourself up off the floor. You should be on the tips of your toes also.
Bend your elbows and drop your body back to the floor, but do not let your body touch completely.
Push yourself back up and repeat these steps as many times as possible.
Reverse crunch – Lie down on the floor and put your hands on the floor. Bring your knees towards your chest making a 90 degrees angle, with your feet together (or crossed). Now contract your abs in order to curl hips off the floor, reaching your legs towards the ceiling. Lower down and repeat 1 to 3 sets of 12-15 repetitions.
Twisting crunch – Lie down on a floor mat with your legs on bench. Put your hands behind head. Flex and twist your waist in order to raise upper torso to one side. Go back until your shoulders touch the mat. Change twist and do it to the opposite side.
Thai crunch – Lie in a position for a normal crunch. Bring your belly button in and crunch off the floor towards your right and touching your elbow to your right thigh. Hold there for 3 seconds and lower your upper back to the floor. Now crunch your left elbow towards your left thigh and hold.
2. Crunches/Abs
Lay on the floor on your back.
Bend your knees and make sure your feet are flat on the floor.
Place your arms behind your head and sit up to bring your chest to your knees. Repeat as many times as desired or possible.
3. Squats
Squats work your thighs and abs and can help burn fat from all over your body. This exercise is fairly simple, but a few squats in and you will start feeling the burn of a good exercise.
If you really want to add some difficulty, do your squats with your back flat against a wall.
Stand with your feet spread shoulder length apart.
Bend your knees and squat down.
Stand back up and repeat.
4. Lunges
Lunges tone your buttocks, thighs and back muscles. Many people do lunges to stretch out their muscles before a run, or a workout, but the exercise has benefits aside from stretching.Stand with one leg out in front of you and the other a little behind you.
Bend the front knee and lean your body forward, keeping your back leg in place.
Alternate legs. Lean as far forward as possible and do as many reps as you can handle.
Most popular lunge variations
Pulse lunge – Put your feet hip width apart, then bring a rope overhead and stretch it tight. Make a step forward with your right foot into a lunge, forming 90 degree angle with your knees. Now slowly pulse up and down by an inch. Do it 10 times. Repeat the same exercise with the other leg.
Jumping lunge – Stepping forward with your left foot, lower into a lunge position. Jump off the floor, swing arms forward and switch your legs in midair, just like scissors. You should land in a lunge position with your right leg forward. Repeat several times.
Reverse lunge – Put your legs next to each other, hold your hands on your hips and line them with your shoulders. Step back with your right leg and bring it down. You can lean your knee on the ground, but try not to rest it. Come back up and do it again, now switching legs. Exhale when coming up, inhale when going down.
5. High Knees
High knees can be considered a cardiovascular exercise and they also tone your legs and abs.
Here’s how they are done.
Stand and pull one knee up high. Put your foot down and pull up your other knee. Alternate knees and increase your speed.
The best thing about these floor exercises is that you can do them anywhere there is a floor and some open space.
Do them at home, outside, even in your office.
Once you have mastered each technique and determined how many reps you can do for each exercise, set goals for yourself and exercise regularly.
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