Here the expert, shows simple moves to strengthen your body. It encorporates no equipments.Here you need to sow only a little time to reap great benefits. Just concentrate on your moves and enjoy what it brings.
Its a starter move position
Make sure to keep your tush down and head in a neutral or looking slightly forward position. Don’t drop the head to look down at your toes. Keep the shoulders directly over the elbows or a little bit forward. But not behind as this drives your butt into the sky. Squeeze the butt and thighs together to engage the muscles. Breath! Now hold it for as long as possible!
Move 1 : Shoulder Circles
Stand with your feet spread about shoulder width apart. Stretch your arms out to your sides so that your body is in a T formation. Let your palms face out, with your thumbs pointing upward. Make small circle motions backward with your arms. Then face your palms in and point your thumbs down and reverse to forward arm circles. Do about 15 to 20 arm circles in each direction. Arm circles are great warm-up arm exercises.
Move 2 : Lateral Plank Walk
Start in push-up position and take a step to the side by moving both your hand and your leg. Then move the other side to return to push-up position. Repeat so you move down the floor. Concentrate on keeping the butt down as it’s easy to let it climb up.
Move 3 : Rainbow Plank
Start in classic position. Rotate the hips. Tap a hip on the ground along your centerline. Return to plank start and repeat other side.
Move 4 : Oblique Plank with Reach
Lift your body into a side plank, and start with your right arm raise straight above you so that it’s perpendicular to the floor. Reach under and behind your torso with your right hand, then lift your arm back up to the starting position. That’s one rep.
Move 5 : Reverse Lunge
To perform a reverse lunge, stand with your feet slightly apart, back straight and abdomen tight. Take a step back with your right leg. Lower your body toward the floor until your front knee reaches 90 degrees and your back knee nears the floor. Press through your left heel to return to the standing position and repeat the exercise with your left leg.
Move 6: Burpee
From standing, drop down and place your hands on the floor outside your feet. Jump your feet back so you’re in the top of a press-up position, then back to between your hands. Jump up, clapping your hands overhead.
Move 7 : Reverse Fly
Hold your back straight and clench your abs. Make sure to keep your elbows slightly bent as you raise both of your arms. Your arm should raise up slightly higher than your back, almost as if you are flapping imaginary wings. As you lift, pull your shoulder blades together, then lower your arms slowly back into starting position. Do one set of 12 to 15 repetitions to complete the exercise. If you find that this seems too easy, try increasing the weight of your dumbbells.
Move 8 : Runner’s Crunch
Lie on your back, bend your elbows 90 degree, and draw them as close to your chest as possible, and as you roll up draw your left hand closer to your chest. Lift your knee closer to your chest.Breath and then lie down to your initial position. Pause for one second and relax. Perform a set of 5-10.
Move 9 : Triceps dip Bridge
This move is a little challenging, but effective. Simply lie on your back and keep your arms by your side. Now use your arms to come to a bridge position. Your torso and buttocks should be straight now. Stretch your right leg out and hold in that position for 20-30 seconds. Relax for a few seconds and repeat.
Move 10 : Creepy Crawler
Bringing the knee toward your elbow while holding the plank is an effective way to work the obliques and tone your muffin top. In a plank position, bring your left knee to your left elbow; then return the left leg back to plank position. Repeat this action on the right side to complete one rep. Do 15 reps to complete a set.
Working out does not mean just going to the gym and doing a few rounds of weight lifting! A good workout regimen includes exercises that work for the whole body. There are many different exercise options, that you can use to get the perfect workout regimen. Try the beat which suits your body.You can also get the help of Physical trainer .