Exercise Muscle Group Thighs & Hips Technique Press Up Shoulders, Chest & Upper Arm Hands shoulder width apart. Bring chest down almost to floor. Keep body straight and keep abs tight. Easier: Keep knees on ground. Advanced: Move hands closer or wider or elevate feet to higher position. Jumping Jack Cardio Standing up straight, with a slight jump spread arms and legs wide. Front Bridge Abdominals, Make a bridge with forearms Lower Back and feet on the floor. Hold & Hips. this body position. Advanced: lift one foot off the ground and alternate. Alternate Lunge Step forward looking straight ahead. Bend both legs to 90o. Keep hands on hips and lower knee off the floor. Step back to original position. Alternate legs each step. Advanced: Hold weights or dumbbells during lunge. Illustration Side Leg Raises Hips & Thighs Lying on side, hips facing sideways. Lower leg bent under body, raise upper leg up and down, switch sides. Advanced: wear leg weights. Bench Dips Chest & Upper Arm Hands on the edge of bench or chair. Keep back straight and slight bend on knee. Lower the body then raise. Advanced: elevate legs. Dumbbell Curls Upper Arm & Shoulder Flexing elbows, raise weights alternating arms. Hip Raises Hips & Glutes Lying flat on the back, with legs together, bend the knees to bring the ankles towards the backside. Raise the pelvis up and down.
© Copyright 2022