Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed
Steps : 1.) To begin this exercise; start off standing upright holding onto dumbbells in both of your arms keeping your hands by your sides. 2.) With both dumbbells in your arms, take a step backward with your right leg and lower your upper body down, maintaining your balance on the descent. 3.) Do not let your right knee touch the ground as you lower yourself and hold for a few seconds. 4.) Then push back up on your left leg and return back to the starting position and repeat with the opposite leg 5.) Repeat this exercise for as many repetitions as needed
The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.
The dumbbell deadlift exercise works and strengthens the lower back and leg muscles. Steps : 1.) Start off by grabbing 2 dumbbells with an overhand grip and stand with your feet shoulder width apart. 2.) Keeping your back straight bend at the waist, allow some bend in your knees. 3.) Straighten your back as you hold the dumbbells at arms length. 4.) Bend over again lowering the dumbbells to just above the floor. 5.) Return to starting position and repeat for as many reps and sets as desired.
Steps : 1.) To begin this exercise; start off with a dumbbell in each hand, bend your knees and bring your upper body down and forward. 2.) Keep the arms at your waist with dumbbells parallel from the floor. 3.) Then take the arm and lift the weight up and behind your back squeezing your triceps tightly. 4.) Hold the position for a few seconds then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.
Steps : 1.) To begin this exercise; start off standing up straight holding dumbbells in each hand resting at your pelvis. 2.) Lift the dumbbells up and out so that they are extended in front of your shoulders, at your shoulder level, holding onto this position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed
Steps : 1.) Start off standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.
The leg raise exercise helps work and strengthen your lower abs which are typically a hard muscle to target. Steps : 1.) Start off either lying on a flat bench or lying down on the floor, keeping your hands under your hips to support your back as this will be the starting position of the exercise. 2.) Once in position, keep your feet together and your toes pointed out, slowly raise your legs up towards the ceiling squeezing your ab muscles in the process. 3.) Continue on the motion upward while squeezing your lower abs then once you reach the top position, pause and hold for a count, then slowly return back to the starting position in a controlled manner. Tips : 1.) You don't have to have a large range of motion for this exercise for it to be effective.
Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.
Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.