Upward Downward Dog

   

Superman

How to do Superman:-
       Lie face down on a ground with your arm stretched above your head. Raise your both arms and both legs 5-6 inches off the ground and hold for 3 seconds.

 Benefits:-

• It helps to strength your lower and upper back.
• It helps many core exercise that focus on the abs.

Sit Up

How to do Sit Up :-


      Lie down on your back. Bend your leg and place your feet in the ground. Cross your hands to opposite shoulders without pulling your necks. Raise your upper body all the way up toward your knees and slowly lower yourself down and return to your starting points.


Benefits:-

• It helps to improve your core strength.
• It helps to burn your belly fat.
• It helps to tone the abs area.
• It helps to care for back pain.

Reverse Crunches

How to do Reverse Crunches:-
       Lie down in the floor and put your arms on your side. Raise your legs and bent your knees at 90 degree angle. Try to bring your legs towards your chest and raise your hips off the floor.


 

 Benefits:-

• It provides your lower ab muscles with strength and flexibility.
• It helps to fix your posture.
• It helps to strength your core which improve the stability throughout the lower back, hips, and spine.
  

Plank

How to do plank:-
       Lie down in the floor like as push up position and bent your both forearms resting on the floor and stay like that for 60 seconds.





Benefits:- 

• It helps to improve your posture.
• It helps to get rid of back pains.
• It helps to get rid of belly fat and get abs.

Long Arm Crunches

How to do long arm crunches:-
     Lie on the floor with your knee straight. Extend your arms straight back on the floor and bent your knees. Slowly lift your arms, head, and shoulders off the floor to about a 30 degree angle. Slowly lower your shoulders back to the floor. Repeat

Benifits:-

• It will help you to improve your abs and burn your belly fats.
• It helps to strength the core muscles.
• It improves the posture and increase the mobility and flexibility of the muscles.

Leg raise

How to do Leg raise :-


      Lie on your back and keep your leg straight and together. Keep your leg straight and lift them 90 degree angle all the way  up to the ceiling until your butt comes off the floor. Raise your leg back up.



Benifits:- 

• It helps to strengthen your lower abdominal muscles.
• It helps to burn your calories fast.
• It helps to lower risk of your back injuries.

Knee Crunches

How to do Knee Crunches: - 
      Lie on the flat back and put your both hands behind your head. Keep your legs bent or straight and close together. Now raise your leg to 90 degree angle from knees and move your upper body without lifting your back back and then come back to the starting position.

Benifits:- 

• It helps to strength your core muscles.
• It improves the posture and increase the mobility and flexibility of the muscles. 
• It helps to reduce your belly fat and make your abs.

Flutter Kicks

How to do Flutter Kicks: - 
       Lie on your back and keep your hands under the lower back. Raise your both legs up and start your leg movement like as scissoring both legs for 10 times each.






 
 Benifits:- 

• It reduce your back pain and build lower abs strength.
• It helps to reduce belly fats 
• It helps to strengthens the Legs 
• It helps to burn your calories. 

Elbow plank step out

How to do Elbow plank step out: - 
        Start in an push up position. Extend your left leg out to the side, Gently tapping your toes on the ground. Bring your foot back into a plank. Repeat the same movement with your right leg to complete one rep.


 Benifits: -

• It helps you to strengthen the muscles of both the upper and lower body.
• It will improve your posture.
• It helps to get rid of back pain.
• It will improve your metabolism.

Toe-touch

How to do Toe-touch: -
            Sleep on the floor with your leg out in front of you. Then slowly move your both leg up in 90 degree and try to move your hand and body try to touch your feet and hold for 10- 15 Seconds.

 
  Benifits:- 

• It stretch the hamstrings and the four muscle groups found in the back of thigh.
• It helps you to make abs.
• It helps to perform the toe touche as dynamic stretches and not only static stretches.

Push Up

How to do push up :- 
                          Get down on the ground. Keep your feet together and weight should be on your chest. Bend your elbows and lower toward the ground, your elbows should be at about a 45- degree angle to your body.









 

Benefits:- 

• Protect your shoulders from injury
• It produce human growth hormone
• It help to increase Testosterone in your body 

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Dead Bug

How to do Dead bug:-

  Lie Down and bend your knee so your feet are flat on the floor. Tighten your abs and raise your bent legs so your knees are over your hips, bringing both arms up halfway overhead.

Benifits :- 

•  Safe and effective to strength your core and back muscles 
•  Maintain good form whist running. 

For training please download our free andriod app :-  https://play.google.com/store/apps/details?id=com.gmail.bipinpou.workout

Cross Body Mountain Climber

Stay on push-up Position. Core should be tight. Back should be flat. Hands are underneath the shoulders. Head should be in Neutral Position.

Bring one knee up toward your chest and twist towards the opposing elbow. Contract the core and return the leg to the starting position to repeat on the other side.                                  

Targets:-  Full body, but especially your arms, core, shoulder and quads

Benefits:- 

• Supports heart health
• Promotes functional fitness

 Download our free andriod app for fitness :- https://play.google.com/store/apps/details?id=com.gmail.bipinpou.workout .