Interested in trying out new exercises but unsure where to start? Here are step-by-step instructions for various exercises to help you get started:
Bicep Curl
- Stand with your feet under your hips and hold weights in your hands, palms facing forward.
- Bend your arms at the elbows, lifting the weights toward your shoulders.
- Straighten your elbows and lower the weights back down.
Perfect Plank
- Lie on your belly and rest your upper body on your forearms, which are flat against the floor.
- Contract your abs and buttocks.
- Slowly lift your torso off the ground, keeping your body straight.
- Hold this position for 5 seconds, then lower back down.
Tree Pose
- Stand straight and shift your body weight to your right foot.
- Lift your left knee toward your chest.
- Turn your left knee to the side and press the sole of your left foot against your right calf.
- Bring your palms together above your head.
- Hold this pose for 5-10 breaths.
Squats
- Stand with your feet shoulder-width apart and keep your back straight.
- Bend your knees and lower your rear as if sitting down in a chair, making sure your knees are over your ankles.
- Straighten your legs to return to the starting position.
The Pilates Hundred
- Sit on the floor with your feet flat, holding the backs of your thighs.
- Keep your belly in and curl down to the floor, curling your head and shoulders up slightly.
- Pump your arms up and down at your sides while breathing in for 5 seconds and out for 5 seconds.
- Repeat this breathing and arm movement until you reach 50 pumps, then sit up and repeat for a total of 100.
Pilates Roll-Up
- Lie on your back with your legs straight and feet flexed, and reach your arms overhead on the floor.
- Press your lower back into the floor.
- Exhale and, keeping your navel in, slowly roll up one vertebra at a time until you're sitting up.
- Slowly roll back down to the starting position.
- Repeat this movement 3 to 5 times.
Side Plank
- Lie on your side with your bent elbow directly under your shoulder.
- Use your torso muscles to lift your hips up into a side plank position.
Sculpt a Better Butt
- Stand with your feet under your hips and hop sideways to the left on your left foot, touching your right hand to the floor.
- Alternate sides and do 3 sets of 20 hops.
Tone Your Hamstrings
- Hold free weights and stand with your feet hip-width apart.
- Fold at your hips while keeping your back straight, moving your hips backward as you lower your upper body until it's parallel to the floor.
- Slowly return to the starting position.
- Do 10 repetitions.
Work Your Abs
- Try the canoe twist by standing upright with your feet apart.
- Lock your fingers in a solid grip and exhale while sweeping your hands, arms, shoulders, and chest to the left as if rowing a canoe.
- At the same time, lift your left knee up and to the right.
- Inhale and return to the starting position, then exhale and repeat the movement to the right.
- Switch sides and do 20 reps.
Get Perfect Posture on a Cardio Machine
Avoid gripping the treadmill tightly. Hold on lightly to prevent interfering with your results.
Make Your Routine Stick
Keep your exercise sessions to..
