Hip Circles | Illustrated Exercise Guide

Primary muscles: Hips

Secondary muscles: Abs, lower back
Equipment: No equipment

Instructions
1. Stand straight with your feet a little wider than shoulder-width apart. Bend the
knees slightly and place your hands on the hips.
2. Slowly rotate your hips, making big circles.
3. Complete a set in one direction and then switch to the opposite direction .

Proper Form And Breathing Pattern

Keep your body relaxed and face forward, engage your core muscles and breathe
deeply maintaining a steady rhythm. Start with small circles and increase their
diameter over time, making sure to always keep your hips level with the floor .

Exercise Benefits
Hip circles are a great dynamic stretching exercise. This exercise helps to loosen
the lower back and hip muscles, strengthens the core, and trims the waist. This is
also a great exercise for relieving stress and tension and improving your flexibility

Sets And Reps

To open up the hips and prevent injuries, do a set of 30-second circles in each
direction. Hip circles should be done at the end of a warm up routine or at the
beginning of a lower body or core workout. This exercise helps you prepare your
hips, abs, and back for additional strength training.

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Alternating Front Kick
Alternating Front Kick Stand with your feet hip-width apart, elbows bent and
hands raised just below your chin. Bend your knees into a quarter-squat, and as
you rise up, kick one leg in front of you at hip height with your foot flexed. Return
to the start and continue, alternating sides.
Stand with your feet hip-width apart, elbows bent and hands raised just below
your chin. Bend your knees into a quarter-squat, and as you rise up, kick one leg
in front of you at hip height with your foot flexed. Return to the start and
continue, alternating sides.

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March In Place | Illustrated Exercise
Guide
Primary muscles: Hips, thighs
Secondary muscles: Legs, arms, core, glutes
Equipment: No equipment

Instructions

1. Stand straight with your elbows bent at a 90-degree angle and your feet hip
width apart.
2. . Bring your right elbow forward at the same time as you bring your left knee
up.
3. Repeat on the opposite side and keep alternating sides until set is complete.

Proper Form And Breathing Pattern

Begin with the knees lower and, as you warm up your body, start bringing the
knees up. Face forward and maintain your chest open and your back straight.
Keep your breathing pattern steady and slow throughout the entire exercise.

Exercise Benefits

Marching in place is a great way to get your heart rate up without putting a lot of
strain on your joints. This is a low impact cardio move that warms up the muscles
and prepares the body for more strenuous exercise. Asides from warming up the
body, this exercise can also help keep your respiratory system, cardiovascular
system and immune system strong and healthy. March In Place Demonstration

Sets And Reps

Add this exercise at the beginning of your warm up routine. March in place for
about 1 minute and then start running in place. Do some butt kicks and a few high
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knees to increase your heart rate and improve your stamina. If you’ve never
worked out before start with this exercise and replace sitting on the couch while
watching TV, with marching in place.
THE DIFFERENCE
MARCH FEET APART – YOUR FEET IS APART
MARCH ON THE SPOT – YOUR FEET IS CLOSE

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Knee Lift
The procedure consists of making 2 or 3 incisions about two millimeters in length,
placed around the creases around the knee joint. The procedure is generally
performed with general anesthesia. Areas with excess fat can be contoured via
liposuction, and regions of the knee with excess skin are treated with a lift. What
are knee lifts good for? The hanging knee raise is an efficient and effective core
exercise that increases functional strength, muscular development, and control in
your abdominal muscles. This exercise is great for improving grip strength since
you're hanging by your own grip throughout each set. Why is knee lift important?
This higher knee lift gives their foot a greater gravitational force to use as it drops
to the floor. Whatever the surface, the higher the knee lift, the greater the force
as the foot hits the floor and the faster the leg moves forward. how to do knee lift
step by step Instructions. Start standing with your feet at shoulder width and your
arms by your sides. Then turn slightly to your right as you lift your right knee up
towards your right shoulder. Tense your abs and obliques to lift the knee up as
high as you can.

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Alternative Toe Touches
Standing Alternating Toe Touches is a dynamic standing abs exercise targeting
lower abs and obliques. The exercise may also be known as Kick Crunches or
Opposite Foot to Opposite Hand Crunch.

Instruction
Step 1: Lay down on your back with your arms straight above your head.
Step 2: Lift your left leg and right arm up at the same time.
Step 3: Reach across your body and touch your toes. Bring your right arm and left
leg back down.

What Muscles Do Toe Touches Work?

Toe touches work the core, mainly targeting the transverse abdominis, rectus
abdominis, and obliques. This exercise also stretches the hamstrings.

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Waist Turn
Waist turns are a simple and effective exercise that helps improve core strength
and flexibility. Here's how to do them:
1. Stand with your feet shoulder-width apart, keeping your back straight and your
core engaged.
2. Place your hands on your hips or stretch your arms out to the sides, parallel to
the floor for balance.
3. Slowly twist your upper body to one side, using your waist as the pivot point.
Keep your hips and lower body facing forward.
4. Hold the twist for a few seconds, feeling the stretch in your oblique muscles on
the side you're turning toward.
5. Return to the starting position and then twist in the opposite direction.
6. Repeat this movement for a set number of repetitions or for a specified
duration.
Remember to perform waist turns slowly and with control, focusing on engaging
your core muscles throughout the movement. This exercise can be done in both
directions to work both sides of your waist. It's essential to maintain proper form
and avoid any jerky or sudden movements to prevent injury.

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Jog in Place | Illustrated Exercise Guide
Primary muscles: Legs
Secondary muscles: Abs, glutes, arms, back
Equipment: No equipment

Instructions
1. Stand straight with your feet shoulder-width apart and face forward, opening
up your chest.
2. Start pulling your knees up, and slowly land on the balls of your feet.
3. Repeat until the set is complete.

Proper Form And Breathing Pattern

Keep your knee joints loose, your chest open, and face forward. Engage your core
muscles and pull your knees up, landing slowly on the balls of your feet. Keep
your breathing as normal and as steady as possible.

Exercise Benefits
Running or jogging in place is an effective cardiovascular exercise that warms up
the body, burns calories, and increases aerobic fitness. The convenience of this
exercise is quite obvious, you can run in place anywhere and at any time, and get
the same health benefits as you would with regular jogging.

Sets And Reps

As with any other exercise, it’s always important to start slowly. Once you’re
comfortable and accustomed to jogging in place, you can increase the level of
difficulty by lifting your knees slightly, as if you were performing the high knees
exercise. If you want to work arms and legs at the same time, just grab a set of
light dumbbells and start running.

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Jumping Jacks | Illustrated Exercise Guide
Primary muscles: Glutes, quads, hip flexors
Secondary muscles: Legs, abs, shoulders
Equipment: No equipment

Instructions
1. Stand straight with your feet together and hands by your sides.
2. Jump up, spread your feet and bring both hands together above your head.
3. Jump again and return to the starting position.
4. Repeat until the set is complete.

Proper Form And Breathing Pattern

Keep the knees slightly bent and land softly on the balls of your feet. Engage your
core and glutes and maintain your knees in line with your hips and feet. Keep your
arms extended and your elbows loose during the entire exercise and maintain a
steady and smooth breathing pattern.

Exercise Benefits
Jumping jacks are a great full body exercise that enhances aerobic fitness,
strengthens the body, and promotes relaxation. This exercise also improves
muscle endurance, increases the body’s metabolic rate, and helps with weight
loss.

Sets And Reps

The jumping jack is a high-intensity exercise that keeps your heart rate up and
activates all muscle groups. You can mix jumping jacks with low-intensity
exercises to keep your heart rate elevated during the entire workout. This type of
discontinuous physical training is called interval training and results in a higher
number of calories burned, thus helping you with weight loss. Start with 8 to 12
reps or 30-sec sets and increase over time.

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Breathing Exercise
Breathing exercises are a form of exercise that can be used for a variety of health-
related reasons. eg: to enhance the respiratory system by improving
ventilation; strengthening respiratory muscles; make breathing more efficient;
and for stress reduction.
Improper breathing can upset the oxygen and carbon dioxide exchange and
contribute to anxiety, panic attacks, fatigue, and other physical and emotional
disturbances.

Deep Breathing
Deep breathing helps to relieve shortness of breath by preventing air from getting
trapped in the lungs and helps inhalation of more fresh air to the base of the
lungs. It may help the client to feel more relaxed and centered.
Technique:
1. While standing or sitting, draw your elbows back slightly to allow your chest
to expand.
2. Take a deep inhalation through the nose
3. Retain your breath for a count of 5
4. Slowly release your breath by exhaling through the nose.

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What is alternate reach up
Stand up straight. Reach one arm directly up towards the sky. Lower this arm and
reach the other arm up, aiming to reach higher than the first. Continue this
movement, alternating arms and reaching higher and higher. Required
equipment: No equipment.

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Lower Back Stretch | Illustrated Exercise
Guide
Primary muscles: Lowerback
Secondary muscles: Glutes
Equipment: No equipment

Instructions
1. Lie down on your back and pull both knees up to your chest.
2. Slowly pull the knees toward the shoulders until you feel the stretch on your
lower back.
3. Hold that position for 10 to 20 seconds.

Proper Form And Breathing Pattern

Do this exercise slowly and carefully and breathe out as you stretch. Breathe in
deeply through the nose as you release the stretch and relax the body. If you have
any previous lower back injury you need to consult with your doctor first to make
sure that you’re not aggravating that condition.

Exercise Benefits
The lower back stretch is a great exercise to increase flexibility, release tension
and ease lower back pain. If performed regularly, this exercise can help
strengthen and stabilize your core muscles and increase lower back range of
motion. This stretch is also beneficial for the pelvic and hip muscles since it helps
reduce the accumulated tension in those areas

Intensity And Duration

If you feel any discomfort while stretching, you can switch to an easier version of
this exercise and hold one leg at a time. Hold the stretch for 10 to 20 seconds and,
if you’re lifting one leg at a time, repeat on the other side.

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Calories Burned
To calculate the number of calories burned doing this lower back stretch, enter
your weight and the duration of the exercise:

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How do you stretch out your shins?
To stretch the tibialis anterior muscle in your shin, begin by standing up straight
and bending both knees slightly. One foot should remain on the ground while the
other foot curls. The curled foot's toes should press against the floor. Hold for 15
to 30 seconds before switching to the other foot. What are the benefits of shin
stretches Shin splint stretches are important for the flexibility and range of
motion of the lower leg, ankle and foot muscles. Good flexibility around the shin
and lower leg allows for unrestricted, pain free movement of the foot, ankle and
knee

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