1. Push ups

Lie down on the floor a mat, facing towards the ground. Place your hands by your chest. Keep your back straight, push yourself off the floor. Slowly lower back down to the ground and without resting your body on the ground, push yourself back away, straightening your arms. Try to do as many as you can, but if you feel that you can go for 8-12 repetitions. If you cannot lift yourself off the floor at all, keep your knees on the ground.

  1. Push ups on the knees.

Just as above, but this time keep your knees on the ground. This will help to strengthen your muscles so that you can do more full push ups next time.

  1. Tricep dips

Sit on the mat or a floor. Lean back and place your hands on the floor behind you. Keep them shoulder width apart. Bend the knees and elbows and lower the body down. Keep the weight on the back of the arms as much as possible. Repeat 10-15 times.

  1. Arm circles

Stand or sit down keeping your back straight. Raise your arms to the side and circle backward for about 30 seconds to 1 minute. Then move the arms forwards again for 30seconds to 1 minute. Carry on with the exercise by lifting the arms slightly up and down. Take as little rest as possible between exercises.

  1. Rolling side plank (also in abs)

Get into plank position with your arms straight and knees off the floor. Tense your abs and slowly raise one of your arms up. You can bend the front knee slightly for balance. Look along side of your raised arm if you can. Slowly return to plank and repeat on the other site. Repeat 10-12 times.

  1. Plank and row

In a plank position, tense your abs. Raise of the arms up with your elbow bend. Lower and repeat on the other side. Switch sides throughout the exercise. Do 20 repetitions on each arm.

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