![]() Engage core and use lower abs to lift and lower one knee at a time. To do the exercise, stand with your feet hip-width apart. High knees This exercise targets your legs and abs. Your head should be in line with your back. Engage your core and squeeze glutes to stabilize your body. Plank The exercise targets the abs, arms and glutes. Press onto the chair to return to the starting position. Bend elbows and lower your body until the arms are bent at a 90-degree angle. Walk your feet out a few steps, slide the butt off the chair and straighten your arms. To perform the exercise, sit on the edge of the chair and place your hands on the edge, just outside your hips. Tricep dips The exercise targets the abs and the triceps. Keep the chest lifted while lowering to 90 degrees. To do the exercise, stand with your feet hip-width apart, hips stacked over knees, knees over ankles. Squat The exercise targets your hamstrings, glutes and quads. Press into the heel of your right foot to lift your body onto the chair, balancing on the left leg. To perform the exercise, stand facing a chair or stool and lift the left foot onto the seat. Step-up The exercise targets your quads, hamstrings, glutes and abs. ![]() Go back to the starting position and repeat. Keep your core engaged to lift shoulder blades off the floor and slightly forward. To do the exercise, lie faceup on the floor with knees bent and arms reaching towards feet. ![]() Lower your chest to the floor, keeping your legs, hips and back in a straight line. To perform the exercise start in a high plank, wrists under shoulders with your core engaged. Push-up The exercise targets your shoulders, triceps, chest and abs. Make sure to keep your core engaged and your lower back pressed against the wall. Walk feet away from the wall as you slide down the wall, lowering your body until the hips, knees and ankles are at a 90-degree angle. Wall sit The exercise targets your quads, hamstrings and glutes. Jump with your feet back together as you lower your arms to your sides. Jump your feet open as you raise your arms to form the X-shape. To perform the exercise stand with feet hip-width apart. Jumping jack The exercise targets the full body and you need to move fast. Perform all the exercises for 30 seconds. Tip Always check with your doctor before beginning any high-intensity workout. Performing this 7 minutes workout few days a week will not transform your body totally but when done correctly, it's better than a zero minutes workout.
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