One of the most natural exercises you can do (just look at a baby sitting). Uses all the lower body muscles including quads, glutes & hamstrings as well as deep core and back muscles.
TIP: bend at the knees as if you are going to sit in a chair (keep your knees behind the front of the toes at all times). Push the bottom out and keep your chest up. Try to lower your bottom below your knees and drive back up by squeezing the glutes together.
2. Push up
One of the best upper body exercises working chest, back, arms & abs. Ensure your shoulders are above your wrists and your elbows are tucked in to get the most out of this exercise.
TIP: If you are not strong enough to do a full push up, try with the knees on the floor first (but ensure you have a straight line from knees to shoulder as you bend to the floor).
Holding a plank for a minute plus is a very impressive measure of fitness. It needs great shoulder flexibility, muscle endurance of legs, abs, lower back, shoulders, and neck. Keep your heels, hips, and shoulders in a straight line.
TIP: Again if you are lacking core strength, have the knees on the floor but have a straight line from knees to shoulders. Squeeze the core in, do not drop the lower back. For more advanced roll forward onto your toes to get a deeper core workout.
Combining cardio and strength into one exercise, the burpee is a total body workout of upper and lower body with a strong emphasis on the core. Stand tall, then squat to the floor as you place both hands on the floor. Either step or jump into a plank, then step or jump feet back to hands, coming all the way up to standing again
TIP: Advanced - perform a push up once you have got into the plank and once you have jumped back to your feet jump into the air clapping hands above the head.
Great lower body (glutes, hamstrings, calves) workout. Try to get both legs to 45 degrees.
TIP: to advance this move do jump lunges.
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