2012-10-31

DIY Exercise at home




The Plank

An alternative to sit-ups, this exercise strengthens the muscles that support your spine while giving you rock-hard abs. Lie on your stomach with your elbows on the floor in front of you, then slowly rise up onto your toes and straighten your body like a plank. Hold for 30 counts, then lower yourself back down.

Do it 3 sets

 
For me this is really hard. So my trainer do below to make sure i do it right
or

or
To make it even easier she ask me to hold a ball while sit up. My body feels a bit lighter.


Sit-up
An abdominal strength training exercise commonly performed with the aim of strengthening the hip flexors and abdominal muscles. It has overlap with crunch.
I can only do it for 15 counts x 3 sets. Hiks..


The Squat

A compound, full body exercise that trains primarily the muscles of the thighs, hipsand buttocks, quads (vastus lateralus medialis and intermedius), hamstrings, as well as strengthening the bones,ligaments and insertion of the tendons throughout the lower body.
To make sure that your body is low enough, you can use a gym ball as a parameter.
20 counts x 3 sets
Note: All pictures and description are taken from google with a little revision.

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