Calf Stretching Gently flexing your left leg forward while maintaining your right knee aligned and the heel in contact with the floor; now, with your back straight, when you feel a gentle stretch, hold it there 15 seconds; repeat with the other leg
Gently .Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. Look up toward the ceiling, to also feel the stretch in your neck.Wait in this position for 30 seconds and then return to the starting position by lowering your torso to the floor. Repeat this exercise 2 to 3 times.
Sit with on the floor with the leg to be stretched out straight and the other bent out of the way. Rotate the straight leg inwards and lean forward at the hips to feel a stretch under the thigh. Hold stretch for 30 seconds.
Kneel onto your right knee and put your left foot in front of you such that your left knee is at 90 degrees Inhale and slide your knee out to the side and back.Exhale and left your chest up. Repeat with the other leg.
Standing or sitting comfortably, reach one hand behind your head with the elbow bent (the elbow should be pointing towards the ceiling
place the opposite hand on the elbow and gently pull it across your body until a stretch is felt, only working within the comfortable range of motion.
Put your left arm, straightened, directly in front of your face with your upper arm directly under your chin. With your right hand, gently push your left wrist, pushing your left arm closer to your body. Repeat with the other arm.
Keep your core tight and back flat as you bend slightly forward.
Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.
Now, jump to the left, bringing your right leg behind you and your right arm in front of you.
Stand with your feet together and arms by your sides. Lower into a squat and reach down to touch your toes. Quickly jump up into a jack position, arms above your head and feet spread wide. Jump your feet back into a squat, reaching toward your toes. Attempt to keep the back straight.
Stand with your feet wide apart, front foot flat on the ground, rear foot up on your toes. Stand up tall, with your shoulders back and your chest lifted. Center your weight between your feet. Tighten your abs and square your hips. Bend both knees and lower straight down toward the floor; do not pitch forward over your front thigh. Keep your front knee over your toes as you lower, shinbone perpendicular to the floor. Keep your torso vertical and your shoulders back; do not lean forward. Lower until your front thigh is parallel to the floor, then reverse the move to stand back up to the star.
Your arms should ideally be a shoulder-width apart but you can place them wider. Go low by bending your arms to the maximum extent. Then, straighten your arms to push your body back up. After this, raise your left arm followed by rotating your chest towards the left.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
Stand with your feet hip-width apart, spine erect, shoulders rolled back and abs tight. Keep your hands by your side. Now, bend your knees slightly and jump in the air. As you jump, open your legs wide. At the same time, raise your hands overhead in a sweeping motion. Land slowly on the ground with your feet wide and arms overhead.
Inhale and lift your arms up overhead with your palms facing forward, and exhale as you rotate your arms back behind you, keeping your palms facing forward.
Make large arm circles backward 15 seconds. Then, repeat in the opposite direction (toward the front of your body) for an additional 15 seconds.
Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat . Quickly jump up and scissor-kick your legs so that you land with your right leg forward . As soon as your feet land, lower your body into a split squat.
Stand flat on the ground or with your toes on a ledge, heels hanging off.
-Push up onto your toes as high as you can while remaining stable.
-Use a wall or object for support if needed.
-Do one set using both feet, then another set, per foot, using just one foot.
Keep your legs together and lift them off the ground 6 inches by contracting your abs
Create a scissor like motion by simultaneously raising one leg and lowering the other. Do not let lower leg touch the ground.
Raise your legs without changing the back arch. Keep your legs together and lift them off the ground by contracting your abs. Return towards the starting position but do not allow your feet to rest on the ground
The starting position is on the hands and knees with the back flat. Contract the abdominal muscles as described in the bent-leg raise. Without rotating the trunk or sagging or arching the spine, straighten the left leg to the rear and the right arm to the front. Hold for at least 5 seconds, recover to the starting position if needed, then return to the quadraplex.
Bring your palms slightly behind your hips, fingertips facing the toes. Spread fingers out for a better base support.
Lean backwards for about 45 degrees angle. At his point your hands should be straight down from the shoulders.
Support your weight on your heals and palms and lift your body upward toward the ceiling.
Allow your head to drop back slightly.
Hold your entire body strong so that you are making a straight, diagonal line from your head to your heels, and squeeze your core.
Perform this like the Y raise, only move your arms so that they’re out to your sides—perpendicular to your body with the thumbside of your hand pointing up—and raise them as high as you comfortably can.
Begin with your legs just wider than hip-width with your arms extended out to the sides. Bending at the waist and keeping a flat back, touch your left instep with your right hand and resume to start position.
Turn onto your left side with your legs extended and your feet and hips resting on the ground and stacked on top of each other . Place your left elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles . Hold for 30 seconds.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Pushing your elbows down into the floor and pulling your belly button toward your spine,
raise your shoulders off the floor and look toward the ceiling. Raise your legs 4 inches off the ground and scissor them: left leg over right, then right over left.
Place hands wide apart, outside shoulder width
Fingers spread out with index fingers pointing forward and thumbs pointing inward
Shoulder posted on top of the knuckle of the hand
Point your elbows back by trying to turn your hands out
Keep forearms vertical at full extension and flexion
Lower down with chin, chest, and hips touching the ground
Bring the shoulder blades together and down while tightening the lower back and gluteal muscles.
Lift arms and legs, holding the upper and lower body off the ground.
(Your weight should rest comfortably on your lower abdominals and pelvis.)
Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other . Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles . Hold for 30 seconds.
Attempt to keep the back straight. Do not climb the toe. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back.