Doing the exercises

 

People can do the following exercises individually or as part of a circuit. Some require basic fitness equipment, such as dumbbells or an exercise ball, but people can do many of them with no equipment.

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Pushups

Pushups work multiple muscle groups, strengthening the arms, chest, and shoulders. Push-ups are exercises to strengthen your arms and chest muscles. They are done by lying with your face towards the floor and pushing with your hands to raise your body until your arms are straight.

How to do them:

• Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body.
• The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward.
• Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.
• Try to keep the hips and lower back in line.
• Lower as far as possible, aiming to touch the chest or chin to the floor.
• Use the arm muscles to press the body back up into the starting position.
• Keep the abdominal muscles engaged throughout to help support the back.

 

 

Running

Running -or jogging, is one of the best cardio exercises you can do. This is for at least 10 minutes a day can significantly lower your risk of cardiovascular disease. Runners lower their chances of dying from heart disease by half.

People can often improve their running endurance through interval running. Running can give you a longer life, better sleep, improved immunity, mood and more. It’s even good for your knees and lower back.

Running may help decrease body fat, increase aerobic capacity, and increase peak running speed.

 

 

Swimming

Swimming uses almost all the muscle groups but is a low impact exercise. Therefore, it may suit people with certain injuries or health conditions.

Swimming is a great workout because you need to move your whole body against the resistance of the water.

 

 

 

Side Plank

This help build core strength, which can help reduce lower back pain. Side planks work the buttocks, hips, and abdominal muscles.

How to do them:

• Lie on the right side with the legs outstretched directly on top of each other and the elbow under the shoulder on the right arm.
• Engage the abdominal and lift the knees and hips off the floor, keeping the head and body aligned.
• Hold the position for 15-20 Seconds focusing on not letting the hips, head, or shoulders drop.
• Slowly return to the floor, switch to the left side, and repeat

 

 

 

 

Knee Tucks

Knee tucks work the abdominal, calves, and shins. People will need an exercise ball, sometimes called a stability ball, for this exercise.

How to do them:

• Lie on the stomach on top of the stability ball with the hands and feet on the floor.
• Walk forward on the hands until the knees are resting on the ball and the feet have lifted off the floor. The hands should be directly underneath the shoulders.
• Roll the knees forward to curl them into the chest.
• Slowly push the knees back to return to the starting position.

 

 

Crow Stand

The Crow Stand is a yoga pose that improves balance and can help build wrist, arm, and core strength.

How to do it:

• Crouch on the floor and place the palms flat on the mat with the fingers spread and the arms slightly bent.
• Bend the knees into the triceps, close to the armpits, and place both feet behind the hands. The lower inner thighs should rest just above the elbows.
• Balance on the toes and shift the weight into the hands.
• Start by lifting one foot off the floor at a time.
• When able to, lift both feet off the floor, touch the big toes together and balance on the hands.
• Slowly release the feet back to the floor.