LEGS
SIT UPS:
How to do a sit up:
- Start by lying on your back with your knees bent and place your arms on opposite shoulders, so that your arms crossed over your chest.
- Slowly lift your head with your shoulder blades following and lift until your elbows are on your knees.
- Then slowly lower your torso back onto the floor, but do not place your back flat onto the floor, instead create an arc.
Muscles involved in a sit up:
- Abdominals
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Tighten your abdominals
- Keep your heels on the ground and feet flat on the floor
- Keep back on floor
BRDIGE:
How to do the bridge:
- Start by lying down on your back with knees bent and with head facing upwards
- Next, lift your pelvis up and make sure your knees are directly above the heels and keep your arms extended right beside you
- When coming out of the bridge postion make sure to keep head facing upwards until you have fully come down
Muscles involved in a bridge:
- Abdominals
- Hips
- Buttocks
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Keep knees apart
- Have feet flat on the floor
- Avoid if you have problems with the spine
CALF LIFTS:
How to do calf lifts:
- Start by standing straight with your legs apart.
- Slowly raise up onto the balls of your feet so that your heels are lifted off the floor.
- Lastly, lower your feet back into the original position.
Muscles involved in a calf lift:
- Upper Calf
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Don't bounce
- Don't raise calf more than 5 inches
SQUATS:
How to do a squat:
- Stand with your feet apart in a position that is comfortable for your hips.
- Move your body as if you are going to sit in a chair.
- Inhale as you lower your body and bend your knees.
- Exhale as you come up.
Muscles involved in a squat: (Most of lower body)
- Abs
- Buttocks
- Thighs
- Hamstrings
- Calves
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Make sure your shoulders, hips and feet are aligned with each other
- Keep spine straight when bending