Professional Documents
Culture Documents
Fitness Exercises
Fitness Exercises
Fitness Exercises
Back:
Core
Oblique
Glute:
Thigh:
Abs & Back xtension p Compound crunch Reverse crunch Knee to chest Hyper extension 20 sec hold Upper body lift Lower body lift Cat & Camel Core & oblique Iron man 20 sec hold Super man 20 sec hold Side plank 20 sec hold Pelvic bridge 20 sec hold Bicycle Both hands to heel touch Both hands to toe touch Glute & Thigh Bend knee lift Leg side to side touch Rotation Bird and dog Leg lift Rotation Side leg lift Side leg rotation Under leg lift
20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 3 sets 3 sets 3 sets 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets 20 by 3 sets
Stretch exercises Heel raise, hands raise up Heel raise, hands raise side Standing knee bend hold by hand Join your hands in standing position bend each side spread legs and hold a hand on waist & bend towards it Bending head up & down Bending head sides Stretch ur hands back sit & bend forward sit & bend forward, spreading legs sit & bend forward towards one leg holding the toe, spreading legs Wrist stretch up & down Bring hand opposite side & hold with other hand Soorya namaskara Lie down & lift ur leg bring close to ur chest keeping it straight Lie down & pull ur leg bringing it under the other leg & close to ur chest keeping it straight lie down & spread leg to other side