Weight Loss Day 19



Day 19

Today we’re going to look at 3 specific exercises for you to try. They each work some of the key muscle groups that will help you build a support base as you intensify your exercise regime in the future.

The important thing with any exercise is that you understand what you’re doing, why you’re doing it, and the right way to do it.

The 3 we are going to focus on today are

  1. The basic squat
  2. Hip bridges
  3. Plank

These don’t require any equipment, just a little bit of room and a little bit on know how. If you have issue with your knees or your back then consult a professional before performing any exercises.

 

Squats 

  • Stand with legs comfortably apart
  • Extend arms forward at 90 degrees
  • Push bottom and chest out
  • Maintain lumbar curve
  • Don’t let you knees push out beyond your toes
  • You should feel your weight through your heels not toes.

 

Hip Bridge

  • Lie on your back facing up
  • Bend your knees with feet on the floor and knees at 45 degrees
  • With feet flat on the floor, raise your butt and hips to align with your knees
  • Hold a straight line for 10 seconds
  • Slowly return your butt to the floor
  • Rest for a few seconds and then repeat

 

Plank

  • Lie face down on the floor
  • Lift yourself onto your elbows
  • Maintain a straight body posture – bottom not to high or low
  • Hold for 12 seconds and release for 3. 
  • Repeat to your level

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TO DO

Give each of the 3 exercises a go at some point today. Each of these are a great part of any ongoing exercise program moving forward. Focus more on technique than the number of repetitions.

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