Bridge, this is a classic strength training exercise targeting abs and butt while opening up chest, which need a stretch when you spend more time in front of system. Also, you can work on inner thighs by adding a yoga block or ball between your knees. Simply, start by lying on your back with knees bent and feet planted on floor hip distance apart. When you contract ab and butt muscles, pelvis is pushed upward, away from floor. Make sure ribs align with pelvis and the knees are above your heels. Lower your hips and pelvis above floor and pause. Now, repeat the process by raising your hips back to high position.
It helps in correcting body imbalances and postures, as well as improving butt muscles. Simply, hold two dumbbells in front of thighs with knuckles pointing outward, keeping knees bent and arms straight. Bend slowly at hip joint, not the waist, and lower weights without rounding your back, which should be straight. Keep your spin neutral with a low-back arch, with shoulders down. Looking ahead, not at ground, will helps to stop rounding your back. Keep barbells or weights nearby your legs. Don’t round your spine.
Use lungs to improve flexibility and balance while strengthening lower-body muscles. Upper body is set straight, with your shoulders back and relaxed. Step ahead with one leg, and lower your hips until knees are bent at an angle of 90 degrees. Keep your front knee above your ankle, don’t move too far, and see that your other knee will not touch the floor. Keep weight in your heels as you move back to your initial position.
This move challenges your balance and perfectly engages muscles for a successful gym basic. Face the floor and rest on your knees. Keep your palms on mat by your head, shoulder-width a part. Palms should be flat, spread fingers to support weight and take strain from wrists. Now, step your legs behind you and rest on toes. Contract your abs to avoid butts from tumbling or sticking. Abs and floor should be parallel, and abs pulling towards ceiling.
It’s the old favorite straightening exercise for upper body, but dangerous if it is not done correctly. You must know these four things before staring a Push-Up – body alignment, abs, hands and breath. First, get into plank position, and align shoulders on wrists and spread your fingers and palms. As you lower down, pull the belly button, and keep spine straight so that your body is now in a straight line. Bend elbows outward to sides. Connect your breath (inhaling and exhaling) while doing these movements.