You don’t have to be a fitness expert to lead a fit, healthier lifestyle! Regardless if you are going to the gym for the first time or you lack the experience or know-how, these super easy moves will tone, sculpt and shape your body:
1. The Modified Plank
The modified plank is an easier variation of the plank. This move will isolate the core, strengthen the abdominal muscles and build a stronger back! The modified plank strengthens the arms and shoulders, elongates the spine and improves balance. Unlike the traditional plank, which is a perennial favorite, the modified plank eases tension on the lower body to sustain the position.
To perform the modified plank, place your yoga mat on the floor and lie on your stomach. With your forearms, raise yourself up by propping your elbows under your shoulders. Pull your abdominal muscles in and keep your knees on the floor, legs together. Now take three deep breaths then return to the starting position. Do at least 3 sets of 5 reps.
2. Viparita Shalabhasana or The Superman Pose
Viparita Shalabhasana was coined as the Superman pose because the position resembles that of Superman flying through the air! The Superman pose strengthens the chest, shoulders, arms, and leg muscles. It also tightens the midsection and tones the lower back. It is the perfect workout for the abs and chest!
To perform the Superman pose, lie on your stomach with your toes flat on the floor. Keep your chin rested on the ground. Keep your legs together. Now, take a deep breath, pull your abdominal muscles in, and lift your chest arms, legs, and thighs off the floor. Do at least 5 reps.
3. Assisted Squats
The assisted squat is a variation of the traditional squat. The only difference is that you will be using a bench or a chair as you squat. Perfecting the right squat position may be hard at first. The assisted squat allows you to achieve the perfect form to prevent lower back pain!
To perform the assisted squat, place a bench at least a feet away behind you. Keep your back straight and the spine neutral, chest and shoulders up. Now lower yourself down as if you are about to sit. As you sit down, keep your knees in line with your fit. Stop the movement once your butt almost touches the bench and hold the position. Do not sit down on the bench. Do 3 sets of 5.
4. Modified Pushup
The pushup is one of the most popular exercises because it works out all the major muscles of the body including the chest, core, abdominals, glutes, and back. However, not everyone is able to drop down and do a twenty! Good thing the modified pushup made it so easy for newbies to perform! This pushup variation also makes it easier to maintain the perfect form so you don’t strain your back.
To perform the modified pushup, lie chest down on the yoga mat, keeping your hands outside shoulder width. Keep your knees aligned with the hips and the spine in a neutral position. Then, inhale as you bend your elbows and lower your chest to 90 degrees. Exhale as you push yourself up until the arms are straight but the elbows are not completely locked. Do 2 sets of 10.