3. Swimming Exercise:

swimming-exercise3

How to Do:

  • Begin by lying on your stomach with your arms in front of you against the mat.
  • Slowly lift your arms and legs off the floor, as if moving into a “Superwoman” or “Superman” position, keeping them together as they hover over the mat.
  • Inhale as you lift your right arm and left leg at the same time.
  • Inhale again as you lift your left arm and right leg higher until your movements start to resemble “swimming” in the air.
  • Do 3 sets of 8 switches from right to left.

4. Bent Over Row:

bent-over-row4

How to Do:

  • Bend 90 degrees from your waist, your back straight, your knees slightly bent and your feet shoulder-width apart.
  • Hold a weight in each hand, your palms facing your legs.
  • Bend your elbows, raising the weights up while squeezing the shoulder blades together.
  • Hold, and then return to the starting position.

5. Plank with Arm Raise:

plank-with-arm-raise5

How to Do:

  • Begin in a classic straight-arm plank position with your hand placed below and in line with shoulders and feet placed slightly wider than hip width apart.
  • Lift one arm up to the shoulder height keeping your hips as still as possible and then come back to the center,
  • Then lift up the other arm to shoulder height and come back to the center.
  • This makes 1 repetition, so 10 repetitions on each side by drawing your belly button in and keeping your body centered.
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