Saturday, 21 December 2013

A few exercises for my male followers…...

Press up
  •  Begin in a strong plank position. Your heels, hips, shoulders, and ears should be in one line.
NOTE: push your upper body away from your hands and squeeze the muscle under your armpits to keep your shoulders stabilised.
  •  Inhale, bend your elbows and slowly lower yourself towards the mat. 
  •  Exhale, push your body back up into a plank position. Repeat for 12 reps.

Abdominal crunch
  • Lying on your back, knees bent and feet flat on the floor hip distance apart, neutral spine (natural curve in your lower back).
  • Place your hands by your temples, inhale, and slightly nod the chin to your chest.
  • Exhale, and crunch your upper body up towards your knees.
NOTE: Be careful not to jam your chin to your chest – keep looking at the top of your knees.
  • Inhale to release your head and shoulders slowly back down to the mat.  Repeat for another 20 counts.

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