Muscle Groups: Arms, Legs, & Core
ARMS
- Arm Circles:
- Stand with your feet shoulder-width apart and extend your arms straight out to the sides.
- Begin making small circular motions with your arms, gradually increasing the size of the circles.
- After a few seconds, reverse the direction of the circles.
- Continue for 20-30 seconds.
2. Wrist Circles:
- Extend your arms straight in front of you at shoulder height.
- Rotate your wrists in small circles in one direction for 10-15 seconds.
- Reverse the direction of the circles and continue for another 10-15 seconds.
3. Arm Swings:
- Stand with your feet shoulder-width apart and relax your arms by your sides.
- Swing both arms forward, crossing them in front of your body, and then swing them backward, opening them wide.
- Focus on the movement coming from your shoulders.
- Repeat for 20-30 seconds.
4. Tricep Stretch:
- Raise one arm straight overhead.
- Bend the elbow so that your hand reaches towards the opposite shoulder blade.
- Use your other hand to gently press on the bent elbow, feeling a stretch in the back of the arm.
- Hold for 10-15 seconds and repeat on the other arm.
5. Shoulder Rolls:
- Stand with your feet shoulder-width apart.
- Roll your shoulders forward in a circular motion, gradually increasing the size of the circles.
- After a few seconds, reverse the direction and roll your shoulders backward.
- Continue for 20-30 seconds.
LEGS
- Leg Swings:
- Stand next to a wall or hold onto a stable surface for support.
- Swing one leg forward and backward, maintaining a straight leg and a controlled motion.
- After 10-15 swings, switch to the other leg.
- Repeat for 20-30 seconds on each leg.
2. Knee Raises:
- Stand with your feet hip-width apart and your arms relaxed by your sides.
- Lift one knee up towards your chest, bringing it as high as comfortable.
- Lower your leg back down and repeat with the other leg.
- Alternate legs, performing 10-15 knee raises on each side.
- Maintain a tall posture and engage your core during the exercise.
3. Walking Lunges:
- Stand with your feet hip-width apart.
- Take a step forward with your right leg, lowering your body into a lunge position.
- Push off with your right foot and bring your left foot forward, performing a lunge with the left leg.
- Continue alternating legs, walking forward and performing lunges.
- Complete 10-12 lunges on each leg.
4. Ankle Circles:
- Sit on the edge of a chair or stand with your feet hip-width apart.
- Lift one foot off the ground and rotate your ankle in a circular motion.
- Perform 10-15 circles in one direction and then switch to the other direction.
- Repeat with the other foot.
5. Hip Rotations:
- Stand with your feet hip-width apart and place your hands on your hips.
- Rotate your hips in a circular motion, clockwise and then counterclockwise.
- Perform 10-15 rotations in each direction.
6. Calf Raises:
- Stand with your feet hip-width apart, near a wall or holding onto a stable surface for support.
- Slowly rise up onto the balls of your feet, lifting your heels off the ground.
- Hold the position for a few seconds, feeling a stretch in your calves, and then lower your heels back down.
- Repeat for 10-15 reps.
CORE
- Cat-Cow Stretch:
- Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
- Start by arching your back and dropping your head, bringing your belly button towards the ceiling (Cat pose).
- Slowly reverse the movement by lifting your head, dropping your belly towards the floor, and extending your back (Cow pose).
- Repeat the sequence for 8-10 repetitions, flowing smoothly between the two positions.
2. Seated Torso Twist:
- Sit tall on a chair or the floor with your legs crossed or extended in front of you.
- Place your right hand on your left knee or thigh, and your left hand behind you for support.
- Gently twist your torso to the left, looking over your left shoulder.
- Hold for a few seconds, feeling the stretch through your core, and then return to the starting position.
- Repeat the twist to the right side.
- Alternate sides and perform 8-10 twists on each side.
3. Plank Hold:
- Start in a push-up position, with your hands directly under your shoulders and your body in a straight line from head to toe.
- Engage your core by pulling your belly button towards your spine.
- Hold the position for 20-30 seconds, focusing on maintaining proper form and keeping your core muscles engaged.
- If needed, modify by performing the plank on your forearms instead of your hands.
4. Bird Dog:
- Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
- Extend your right arm straight out in front of you while simultaneously extending your left leg straight back behind you.
- Hold the position for a few seconds, engaging your core and maintaining balance.
- Return to the starting position and repeat on the opposite side.
- Alternate sides and perform 8-10 repetitions on each side.
5. Side Plank:
- Start by lying on your side with your elbow directly under your shoulder and your legs extended, stacked on top of each other.
- Lift your hips off the ground, creating a straight line from your head to your feet.
- Engage your core and hold the position for 20-30 seconds.
- Repeat on the opposite side.
- Modify by bending your knees and keeping them on the ground for added stability.
