4 min All-Abs workout (Follow with Core stretch and Full-body stretch). Spend four minutes strengthening and defining your Abs with this All-Abs workout.Strength and stretch combination that work all 5 core muscles to build strong and flat high-definition abdominal muscles by doing 6 Core exercises (10 reps each exercise) and followed with two core stretches. The workout is low impact and requires no equipment!
Tips:
Maintain a firm Core during the exercise for maximum results
Perform 10 reps of each of the 6 exercises shown in the video
The Best Bodyweight Exercise for Strength + Cardio + Weight loss! and guaranteed to Flatten Stomach, Lose Weight, Slim Waist, Tone Arms, Firm Glutes!
How do you to combine Squats, Jumps and Push-ups? The Answer is: The Burpee, the best bodyweight exercise period! The Burpee crossfit exercise combines squats, push-ups and jumps in a series of actions that will train more than 70% of all the muscles in the entire body! Guaranteed to lose weight and improve fitness, flatten stomach, slim waist, tone arms, firm butt, build six pack abs etc! Begin with a 5 to 10 min warm-up, stretch Hamstrings, Quads and Calves and perform hip and shoulder rotations. How to do a Burpee:
1) Begin in a standing position
2) Squat down with your hands on the ground
3) Thrust your legs backwards while keeping your arms extended
4) Perform a full push-up
5) Jump forward returning your feet to the squat position
6) Perform a vertical jump from the squat position into standing position.
Tips:
a) Maintain good form and technique and balance
b) Also focus on breathing
For Close-out / Cooling-down:
a) Do not sit down after the exercise
b) Stretch the muscles you used
c) Perform deep breathing
How to do the Burpee (squat thrust) incl. Air Squats and Push-ups at home, anywhere!! Flat stomach + improved muscle fitness guaranteed! Good luck with your exercises and health goals and thanks for watching!
Bodyweight Triceps exercises tutorial - The Bench dip
Suggested exercise: Aim for 2 sets of 20 Repetitions.
Stretch: Triceps and Shoulders between sets, and after exercise.
Tips: A narrow hand placement targets triceps while a wider placement targets chest muscles instead.
Bench Dips can be done anywhere, you may use a sturdy chair, or table, a bench, a low cabinet? Just make sure it will hold up to your weight and won't move when you lean into it. Good luck with your exercises and health goals and thanks for watching!
Great for building upper body strength and core strength as well as increased bone mass and metabolic rate! Push ups / Press-ups. Tips and instructions Push-ups at home, anywhere no equipment. The right approach and method;
1) Start from a plank position with hands placed slightly wider than your shoulders.
2) Legs parallel and rest on the balls of your feet.
3) Contract your abdominals and back so that your body is straight as a plank.
4) Begin lowering your body to the floor as you inhale until your your chest almost touches the floor.
5) Keeping your core engaged breathe out as you push up to the starting position while squeezing your chest. The power for the push up will come from your chest and shoulders.
Repeat lowering and raising yourself at a steady pace while maintain good form. Do this until you finish your set or you hit your maximum.
Increase your upper body strength and endurance with Press-ups (basic push-ups).
Good luck with your health goals and exercises and thanks for watching!
Learn the proper technique to strengthen the Rectus Abdominis core muscles and build definition into the center six pack ab!
Leg raises also help with a) greater spinal support b) increased strength in core muscles c) improved strength and range of motion in hip flexors.
Leg raises can the performed anywhere and anytime! Tips: Slow the action down and do not bend the legs. Stay relaxed in your upper body while your core is engaged throughout the exercise!
Try and do 2 sets of 20 repetitions and follow with a AB core stretch as well as the the full-body stretch.
Remember to:
a) Use slow controlled movements
b) Maintain good form
c) Maintain a neutral spine alignment
d) Do not pull on your neck
e) Breathe naturally
Torso exercises are integral to overall power and tone and fitness and abdominal training increases the mass of the abdominal muscle fibers, and greater mass means greater power and fitness health.
Abdominal Leg Raises target Core Center Six-pack: Leg raises motion tutorial - target exercise area: Center abdomen.
Good luck with your exercises and health goals and thanks for watching!
How to fix Tight Hamstrings Forward Bend stretches hamstrings, groin, spine and shoulders. Begin by sitting on the ground with your left leg extended and now place the sole of your right foot lightly against your inner left thigh. Lean your upper body forward and slowly bring your chest towards your left thigh and gently reach with your hands for your left foot. Maintain even breathing and get to the point of a mild stretch. Your lower back should be slightly curved and keep you upper back straight and strong. Hold the stretch for 15+30 seconds and repeat for your other side and for best results repeat the stretch two to three times for each leg.
Benefits: Stretching the hamstring will indirectly stretch your hips and pelvis and spine as well so the benefits are great. The hamstring is a commonly tight muscle and can lead to knee pain and low back problems and increased risk of injury. Following a regular stretching routine can help fix tight muscles and improve range of motion, posture as well as overall health.
How to stretch gluteals and upper Hamstrings with the Active Hamstring. Try remain in the stretch for 10 - 15 seconds and repeat 2 - 3 times with varying hand placements. The Standing Active Hamstring Stretch requires the active use of the hamstrings, quads, and calf and targets the deep tissue inside your upper hamstrings and gluteals! The Standing Active Hamstring Stretch improves flexibility and it also helps to improve mobility at the hips. The Hamstrings run through the back of each thigh and healthy, and strong and flexible hamstrings will improve your lumbar region and reduce the stress felt in the lower back. Active stretching in general produce the greatest flexibility gains and if you have flexible hamstrings, your posture will improve and you can use your pelvis better when in motion and during sports and exercise. Enjoy exercise anywhere and anytime. Good luck with your exercises and health goals and thanks for watching!
Standing step-up Bodyweight Calf Raises build longer and larger calf muscles particularly the outermost muscle responsible for size and shape of your calves! Try and do 20 to 30 slow repetitions lowering the heels all the way down + raise towards the top.
Tip: Always follow Calf Raises with a gentle Calf Stretch for maximum Strength and Flexibility Gains as well as the Health and Size and Length in the Gastrocnemius and Soleus Calf muscles!
Good luck with your exercises and health goals and thanks for watching!
Side plank - high variation strengthens core and shoulder muscles and back. The Straight arm side plank is low-impact yet works all 5 abdominal core muscles; Abdominal Obliques, Rectus Abdominus, Erector Spinae, Transverse Abdominus and Quadratus lamborum as well as Deltoids, Triceps and neck, back, hips and legs!
Good luck with your exercises and health goals and thanks for watching!
How to develop bigger and defined triceps with a floor exercise and a chair/ bench combo. Here are the step by step instructions for Dolphin Push-ups + Dips Core Workout bigger triceps.
a) Starting in a low plank position, on your elbows and toes and with your body as straight as possible.
b) Maintain a strong core by keeping the stomach tight and the back straight.
c) From the low plank position switch into a push-up position by extending your right elbow and placing your left hand flat on the floor, then extend your left elbow.
d) Push body up until arms are extended. keeping your body straight lower your body back into a low plank. this is one rep. Repeat raising and lowering yourself at a steady pace while maintain good form. Do this until you finish your set or you hit your maximum.
Tip 1! Be sure to brace your abdominals and maintain that contraction for the duration of this exercise. This helps keep your body rigid, and doubles as core training. your core will become tighter and your overall endurance will improve + maintaining a braced midsection will increase the amount of calories burned!
Tip 2! To get maximum exercise benefit make sure to reach full extension to work the entire triceps and deltoids all the way down as well as push up to full extension to straight arm.
e) Triceps. Now get back up and use a chest like i am using or a chair, or a bench. Anything sturdy that won’t move where you can get a firm hold. This exercise combination is focusing on the triceps and deltoids so make sure to place your hands narrow behind your back.
f) Start working your triceps by doing dips. do them slowly and try and reach near full extension. By doing so you work the entire triceps muscle as well as the shoulder. Once you have hit your maximum, stretch your triceps and perform shoulder rotations to loosen up.
g) Now to the low plank pushups one more time. on your toes from a low plank and with your body as straight as possible. switch into the push-up position. Push body up until arms are extended and return into a low plank. maintain a contracted core for the duration of this exercise and reach near full range of motion for maximum benefit. Repeat pushing up and lowering down at a comfortable pace while maintaining good form. Do this until you finish your set or reach your maximum.
h) Return to the triceps dips position keep your hands behind your back as narrow as possible without hurting your elbows, triceps and shoulders. you want it to be difficult but not uncomfortable. keep at a slow and regular pace and lower down and push back up to near full straight arm. do this until you finish your set or reach your maximum.
i) Finish with shoulder rotations and triceps stretch. Well done!!
A focus on bodyweight exercises that require no special equipment, clothes or gym membership just what you have where you are, use what you have, comfortable clothes and you can get in shape and reduce body fat!!! Good luck with your exercises and health goals and thanks for watching!
Low impact Incline Push ups Tips increase Metabolism and will help develop a lean physique. You can do this exercise at work or in the kitchen (waiting for the coffee to finish brewing) using a counter top. Try and do 15 to 20 push ups at a time and finish with a gentle chest stretch and with shoulder rotations.
How to exercise at work doing Incline Push-ups;
1) Stand facing bench or sturdy elevated platform.
2) Place hands on edge shoulder width apart.
3) Position forefoot back from platform with arms
and body straight.
4) Your body should form a straight line from your
ankles to your head.
5) Arms should be perpendicular to body. ...
6) Brace your abdominals and maintain that
contraction for the duration of this exercise.
This helps keep your body rigid, and doubles as
core training.
7) Keeping body straight, lower chest to edge
of platform by bending arms
8) Push body up until arms are extended. Repeat.
Incline Push-ups targets your chest, shoulders, and triceps. It's also a great core exercise. Incline Push-ups will also increase the metabolic rate and this is good for people who wish to lose weight.
You can do Incline Push-ups anywhere.
At work against a desk. In the park. In your kitchen while waiting for the coffee to brew. Pretty much anywhere and anytime and requires no special clothes or equipment.
Good luck with your exercises and health goals. Thanks for watching!
The Dolphin plank (elbow plank) works centerline stomach muscles, obliques, waistline. Strengthens the core, shoulders, arms and chest and helps to relieve stress and depression.
Begin in a high plank and drop to a dolphin plank, with your forearms on the floor, feet shoulder width apart and your midsection engaged.
Try and remain in the plank for 30 - 60 seconds keeping your body from your heals forward as straight as a plank and firm as possible.
Follow the plank pose with a kneeling low-back stretch and immediately after do the Cobra core stretch. Repeat the dolphin plank and stretch 3 times.
3min. Dolphin Workout Planking for Centerline Abs + Obliques + Waistline Muscles. The Dolphin plank works centerline stomach muscles, obliques, waistline.
Good luck with your exercises and health goals and thanks for watching!
