Fitness On Board
1. Exercises for your upper body
Back stretches:
Neck stretches:
Move your shoulders gently forward and upwards, then backward and downward, to form a circle; repeat 5 times. Now reverse direction.
Chest Squeeze:
Sit with your back straight and abs in. Hold the palms of your hands together at chest level and squeeze to contract the chest. While continuing to squeeze, slowly push your hands out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull back to your chest. Repeat 5 times.
Palm stretches:
Clench your fists. Open your palms and stretch your fingers. Hold for 5 seconds. Repeat 10 times.
Back stretches:
- Lean slightly forward. Put your hands together under your legs, bring your head forward and form a bow with your back pushing your chest slowly upwards. Hold this position for 10 seconds. Repeat 5 times.
- Lean slightly forward. Grab your knee with both hands and pull it towards your chest. Hold for 15 seconds. Lower your leg slowly, while progressively relaxing your hold. Continue with the other leg. Repeat 5 times.
- Keep both feet on the ground and lean slowly forward, with your back straight. Slide your hands over your legs, until they touch your ankles. Hold for 15 seconds. Rise slowly.
Neck stretches:
- With your muscles relaxed, tilt your head to the side, as if you wanted to touch your shoulder with your ear. Hold for a few seconds, then slowly relax and return to initial position. Now tilt your head to the other side. Repeat 5 times.
- Fold your hands behind your neck, close your elbows in front of your face and push your head gently backwards, hold for a few seconds than slowly loosen your grip and relax your muscles. This will help you release tension from your neck.
Move your shoulders gently forward and upwards, then backward and downward, to form a circle; repeat 5 times. Now reverse direction.
Chest Squeeze:
Sit with your back straight and abs in. Hold the palms of your hands together at chest level and squeeze to contract the chest. While continuing to squeeze, slowly push your hands out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull back to your chest. Repeat 5 times.
Palm stretches:
Clench your fists. Open your palms and stretch your fingers. Hold for 5 seconds. Repeat 10 times.
2. Exercises for you lower body
Buttocks tightening:
Flex your buttocks for 5 seconds. Relax.
Inner Thigh Squeeze:
Squeeze your legs together by contracting the inner thighs and release slightly--don't release all the way--and repeat for 10 reps.
Leg lift:
Lift one leg off the floor with your knee bent. Tighten your leg muscles. Lower your leg and rest. Continue with the other leg. Repeat 5 times for each leg.
Calves:
Place your feet on the floor, now lift your heels till only your tows are still touching the floor. Do this with both feet at the same time while flexing your calve muscles.
Ankle rotation:
Lift one foot off the floor and rotate with your feet. Rotate 8 times clockwise and 8 times counter-clockwise. Rest for a while and repeat with the other foot.
Buttocks tightening:
Flex your buttocks for 5 seconds. Relax.
Inner Thigh Squeeze:
Squeeze your legs together by contracting the inner thighs and release slightly--don't release all the way--and repeat for 10 reps.
Leg lift:
Lift one leg off the floor with your knee bent. Tighten your leg muscles. Lower your leg and rest. Continue with the other leg. Repeat 5 times for each leg.
Calves:
Place your feet on the floor, now lift your heels till only your tows are still touching the floor. Do this with both feet at the same time while flexing your calve muscles.
Ankle rotation:
Lift one foot off the floor and rotate with your feet. Rotate 8 times clockwise and 8 times counter-clockwise. Rest for a while and repeat with the other foot.
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