BASIC WORKOUTS AT HOME TO STRENGTHN MUSCLES - PART II
BASIC WORKOUTS AT HOME TO STRENGTHEN MUSCLES - PART II
1. Bicycle Crunch
2. Stationary lunges
3. Knee Pushups
4. Side Plank
5. Superman Workout
Bicycle Crunch:
The Bicycle Crunch is a core workout
that activates the Rectus Abdominis, upper abdominal muscles, and side
abdominal muscles. It uses no equipment and easy to perform.
How to do Bicycle Crunch?
1. All you have to do is Lie flat on the
floor with your lower back pressed to the ground and knees bent.
2. Your feet should lie on the floor and
your hand should behind your head with elbow wide.
3. With your hands holding your head
gently, pull your shoulder back and slowly raise your knees to a 90-degree
angle, lifting your feet from the floor.
4. Then slowly exhale and go through a
bicycle pedal motion, bringing your left knee up and touch your right elbow and
keep your right knee straight up towards the ceiling.
5. Alternate to twist the right knee up
and touch your left elbow and keep your left knee straight up towards the
ceiling.
6. Repeat it.
You can gradually increase our sets from
3 to 5 and reps like 10 to 15 counts.
Stationary Lunges:
Stationary Lunges is a Lower body
workout. Which target the muscles like Glutes, Quadriceps Muscle (Quad
Muscles), and Hamstrings. In this workout, you usually put your body weight on
your front leg and use your back leg for balance. It is also called Standing
Lunges.
How to do Stationary Lunges?
1. First, Stand by your feet straightly
with the right foot forward and left leg back for about 2 to 3 feet distance
depending on your leg length.
2. Then bend the right knee and lower
the body down until the Left knee is a few inches from the floor.
3. At the movement, the front thigh
should be in parallel to the floor and the back knee towards the floor.
4. Push back up, keep the weight in the
front foot.
5. Repeat for all reps before changing
the sides.
We can gradually increase our sets from
3 to 5 and reps like 10 to 15 counts.
Knee Push-ups:
Knee Push-up is an upper body workout is strengthens the Chest, Shoulders, Arms, and Abs. It also sneaks Glute if you tighten your Butt during the Push-ups. It works the same as the Toe Push-ups (Normal Push-ups). To avoid knee injury use a pillow for your convenience.
How to do Knee Push-ups?
1. Place the knee on the floor instead
of a toe, then hands below the shoulder.
2. Keep your back straight, bend the
elbow until your chest almost touches the floor.
3. Pause and Push back to the starting
position.
4. Repeat it.
We can gradually increase our sets from
3 to 5 and reps like 10 to 15 counts.
Side Plank:
Side Plank is an Abdominal Workout which
strengthens Three Muscle group at once (Shoulder, Hips, and side of the Core).
It not only the best calorie burner and also improves Posture and Flexible in
Tummy.
How to do Side Plank?
1. Lie on the left side with your left
knee and use your left elbow for your support.
2. Raise your hips off the floor and hold
for 30 seconds.
3. Rest for 10 Seconds.
4. Switch to another side.
5. Repeat it.
We can gradually increase our Second
from 30 Seconds to 1 Minute. Sets like Three to Four.
Superman Workout:
The Superman Workout is effective and
efficient for all fitness levels. It targets the Lower back Muscles, Glutes,
Hamstrings, and Abs. However, it will give you better Posture and strengthens
the legs and butts. It mainly focuses on Spine.
How to do Superman Workout?
1. Lie face down on the mat and arms
stretched above your head (Like Superman).
2. Rise your Arms and Legs at the same
time about 5 to 6 inches off the ground (far as your convenience).
3. Hold for 5 to 10 seconds and relax.
4. Repeat it.
We can gradually increase our Second
from 10 Seconds to 30 Seconds. Sets like Three to Four.
thank you for giving valuable thought at this lock down
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